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Nov 23/23.

If you'd like some KCF apparel we are putting in an order. Please fill out the sign up sheet on the bulletin board.


Strength: Power Sn

2 Reps - 10 min EMOM.


WOD: 4 Rounds

15/12 Cal BIKE/ROW ( alternate each round)

10 C2B

10 SA Devil press + 2 OH DB Lunges.

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