CrossFit Kivnon 181112


3 Minute AMRAP

7 thrusters + 7 toes to bar = 1 round

(5 minute rest)

3 Minute AMRAP

7 power snatches + fence run = 1 round

(5 minute rest)

3 Minute AMRAP

7 front rack lunges (in place) + 7 V-ups = 1 round

(5 minute rest)

3 Minute AMRAP

7 deadlifts + 7 bar facing burpees = 1 round

(5 minute rest)

Then

2 minutes max reps strict press, same weight.

Use a 95 # and a 65 # bar or scale down as needed.

Record total number of rounds and reps completed in WODIFY.

Do not go heavier, if this feels light to you, go faster.

The intent of the AMRAPS is to get uncomfortable, push yourself into that zone where you're trying to get every single rep you can before the buzzer.

Each AMRAP is relatively short, with a good recovery built in between them.


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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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