CrossFit Kivnon 170106


SWOD- 15 min for: 3/3/3/3/3 thrusters,  increase weight each set. 

WOD- EMOTM for 10 min 

6 push-ups TOUCH YOUR CHEST ON THE GROUND:) sub knee push ups today

4 thrusters @ 50% of your last set of the SWOD 

2 bar jump overs

WOD- for time 10 min cap 

Lunges to fence, knee must touch ground 

Sprint back to box

1 rope climb (sub from floor sub 10 ring rows)

10 box jumps 24/20"

1 rope climb (sub from floor sub 10 ring rows)

10 box jumps 24/20"

200m run

1 tire flip men big/women smaller

*lunges will be counted as one rep, sprint to box one rep, 200m run one rep, 10 ring rows= 1 rep

Total reps 26


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