Crossfit Kivnon 06/09/2020

WARM UP

(00:00 - 10:00)


40 DU/ 80 SU

20 BOX STEPUPS

15 PUSH UPS

20 LUNGES / TORSO TWIST

5 INCH WORMS

20 PASS THROUGHS

20 PVC OVERHEAD SQUATS


SWOD - CLEAN COMPLEX


(15:00 - 25:00)


1 CLEAN DEADLIFT

1 CLEAN SHRUG

1 CLEAN PULL

1 SQUAT CLEAN


THIS IS AN EMOM WHERE YOU WILL COMPLETE ALL 4 MOVEMENTS WITHIN EACH MINUTE, BUILD WEIGHT EACH MIN.


GWOD - PULL UP TECHNIQUE


(27:00 - 42:00)


50 PULL UPS FOR TIME


1 -JUMPING PULL UPS

2 - ELASTIC ASSISTED PULL UPS

3 - KIPPING PULL UPS

4 - BUTTERFLY PULL UPS

5 - STRICT PULL UPS


(45:00 - 57:00)


12MIN AMRAP


4 T2B

6 OHS

8 BURPEE OVER BAR

20 DU / 40 SU


GPP - 65/55

RX - 95/65

RX+ - 115/80

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