19.4 Post-WOD After Party
This week after completing 19.4 our KSCFam will be heading to Courtside Karaoke bar on Cambridge Street in Cambridge. Depending on how long the workout is we will head over by around 8 pm or after. Bring your SOs, friends, and anyone else. There will be Karaoke, food, and drinks!

19.5 After Party
Follow this Facebook link and let us know if you’ll be coming to the final celebration of completing our first 2019 CrossFit Open! There are a couple of locations we want to narrow down for what works best for our athletes. Take a moment and pick a location.

This Guy Always Knows When the Camera’s On Him

KSCF Private FB Group
KSCF Women’s Only Group

Strength
Complete 3 Giant Sets

I) 5 Pistol Squats/leg
II) 10 Side Plank w/rotations/side
III) 10 Prone Military Press
*Rest 60 seconds

WOD
“Clean Before You Jerk”

AMRAP 3 mins
21 Hang Power Cleans (95/65)
6 Push Jerk
AMRAP Toes to Bar

Rest 3 mins

AMRAP 3 mins
15 Hang Power Cleans (135/85)
6 Push Jerk
AMRAP Toes to Bar

Rest 3 mins

AMRAP 3 mins
9 Hang Power Cleans (165/105)
6 Push Jerk
AMRAP Toes to Bar

L3: 95/65, 115/75, 135/85
L2: 95/55, 105/65, 115/75
L1: 75/45. 95/55, 105/65

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