CrossFit Kivnon 190409


16 minute EMOM

Odd minutes

2 bar muscle ups (sub jumping from box)

10 alternating one arm DB or KB snatches, with a challenging weight

Even minutes

10 one arm overhead walking lunges with the same KB or DB

(switch arms every set)

RX+ is 2 DBs or KBs for the movements.

One in each hand, snatch both ground to overhead (devil's press) and use both for walking lunges, minimum 40 lbs for guys and 25 for girls

then -

10 minute AMRAP

As a class, flip the big tire as many times as you can in 10 minutes, one of you at a time, teams of twos, threes, fours, whatever it takes.


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