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CrossFit Huntingdon Valley – CrossFit

Squat Clean (Build to a heavy single)

Full Kenny (Time)

For Time:

23 Squat Cleans (135/95)

23 Toes to Bar

12 Squat Cleans (155/105)

12 Chest to Bar Pull-ups

8 Squat Cleans (205/135)

8 Bar Muscle-ups


Squat Cleans (60%-70%-80% of today’s strength work)

Hanging Knee Raises

Banded Chest to Bar Pull-ups

2x Banded Ring Dips


Squat Cleans (Light)

Toes to Kettlebell

Ring rows

2x Box Dips
Looking to go “Full Kenny” today, completing the workout in 10-15 minutes.

Choose weights based on the number you hit in today’s strength work. Something you could do 10/5/2 unbroken reps, when fresh.

Choose gymnastic options that you could complete each movement in 2-3 sets, during the workout.