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STRENGTH:

Clean and Jerk 1-1-1-1-1-1-1 reps

data-text=”WEDNESDAY” data-url=”http://kiakahacrossfit.com/2012/02/29/tuesday-13/”
data-via=”KKXFIT” data-related=”Coach H:The author of this post” >

Today is a very special day for our own Lou, we wish you HAPPY BIRTHDAY LOU!!

20MIN AMRAP OF:

200m Run
25 Push-Ups
25 V-Ups

data-text=”IT’S ALL ABOUT LOU” data-url=”http://kiakahacrossfit.com/2012/02/28/wednesday-13/”
data-via=”KKXFIT” data-related=”Coach H:The author of this post” >

15MIN AMRAP:

1 Power Clean 70/50kg
1 Round of Cindy
2 Power Cleans
1 Round of Cindy
3 Power Cleans
1 Round of Cindy
and so it goes…….

data-text=”POWER CINDY” data-url=”http://kiakahacrossfit.com/2012/02/27/power-cindy/”
data-via=”KKXFIT” data-related=”Coach H:The author of this post” >

FOR TIME

data-text=”SATURDAY” data-url=”http://kiakahacrossfit.com/2012/02/25/9585/”
data-via=”KKXFIT” data-related=”Coach H:The author of this post” >

FOR TIME:

100 Burpee pull-ups

data-text=”FRIDAY” data-url=”http://kiakahacrossfit.com/2012/02/24/friday-11/”
data-via=”KKXFIT” data-related=”Coach H:The author of this post” >

HAPPY BIRTHDAY LIL’ OLLIE xx

FOR TIME:

10 Handstand push-ups
15 Deadlift 113/90kg
25 Box jumps 30′/24′
50 Pull-ups
100 Wallball 10/7 kg
200 Double-unders
400m Run with a 20/15kg

data-text=”NUTTS” data-url=”http://kiakahacrossfit.com/2012/02/23/nutts/”
data-via=”KKXFIT” data-related=”Coach H:The author of this post” >