CrossFit Kivnon 181001 and 181002


We're going to do CrossFit Total now and then retest the first week of 2019. There will be a two day window this week and the week we retest.

Today and tomorrow, your choice, either complete the CrossFit Total or complete the programmed METCON.

Both will have 40 minute CAPS.

Do one Monday, the other Tuesday.

CROSSFIT TOTAL

1 rep max Deadlift

1 rep max Back-squat

1 rep max Strict shoulder press

(record total pounds lifted)

OR

METCON (for time)

200m run + 2 rope climbs

25 push-ups

400m run

30 box step overs holding 2 DBs (50/35 DB - 24/20 Box)

800m run

30 box step overs holding 2 DBs (50/35 DB - 24/20 Box)

400m run

25 push ups

200m run + 2 rope climbs


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