CrossFit Kivnon 190424


16 Minute EMOM

Minute 1 do 30 seconds burpee pull-ups

Minute 2 do 30 seconds push-ups

Minute 3 do 30 seconds sit-ups

Minute 4 do 30 seconds plank

The goal is to keep moving for the 30 seconds, at a comfortable working pace for you today. Don't worry about total reps, just try to put in the two minutes work each cycle.

RX+ is keep moving for the entire 16 minutes, no rest, go from one movement right into the next, including 1 minute planks.

Rest 10 minutes between WODS.

Then -

"DEAN"

21-15-9 Reps for Time

Pull-Ups

Pistols

Kettlebell Swings (53/35)

Dedicated to Cpl Dean John (25) REME who died in an explosion on 15/3/09. He was married to Wendy and father to three sons – Ethan, Harvey and Dylan. Also dedicated to Cpl Graeme Stiff (who was killed in the same explosion) and Lcpl Christopher Harkett who also died in the same month. Corporals John and Stiff had been conducting a vehicle move to the west of Garmsir in Helmand province, southern Afghanistan. They had been travelling in a Jackal patrol vehicle when, at about 1630 hours local time, it was struck by an explosive device and they were both killed.


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