Warm Up:
300M Run
10 KB Swings
7 Rings Dips
3 Rounds
WOD:
Bench Press
5-5-5-5
Met-Con:
300M Run
50 Double Unders
400M Run
50 Double Unders
800M Run
50 Double Unders
for Time
3,2,1 GO!!!!
Anfarm- KCF Sponsor for 2013 NW Regionals
Hard Workers Soft Wears
King CF Crowned Best CrossFit Gym 2011 in Western WA
STR/KE MVMNT
King CF link to Reebok
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