When Family Comes To Visit

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“Gertrude’s Cousin”
3 rounds for time:
Hang Power Clean x 13 Men use 115#, Women 75# for cleans
Pushups x 26
KTE x 39

Knees To Elbows, aka “KTE”, is a part of the beginning progression to developing a front lever pull or even more magical, the 360 pull . It is not just a hanging bar CRUNCH! There should be significant lat pull – your preferably straight arms are “pulling” down towards your hip as the hips rise.

[QUICKTIME http://media.crossfit.com/cf-video/CrossFit_Knees2Elbows.mov 480 320 false true]

ROM Work:

Pole press x 5 slow
Crab walk x 1 trip (hips high!)

Tim gets his hockey face on during “Hockey Night in Canada”.

Tonia passes many of Level 1 skills last night. Here she is completing her kettlebell swings for form.

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