Crossfit Kivnon 06/12/2020

WARM UP (00:00 - 10:00)

200 M RUN/300M ROW

20 LUNGE/LUNGE/SQUAT

20 GOOD MORNINGS

15 PASS THROUGHS


SWOD 1 - STANDING OVERHEAD HOLD (12:00 - 17:00)


5 MIN EMOM

HOLD FOR :30 SEC

REST FOR :30 SEC

STANDING OVERHEAD HOLD


*BUILDING EACH ROUND


SWOD 2 - OVERHEAD SQUAT HOLD (17:00 - 22:00)


5 MIN EMOM

OHS HOLD FOR 20 SEC AT BOTTOM OF SQUAT AND STAND

REST FOR :40 SEC


*USE 50% WEIGHT OF LAST RD FROM 1ST EMOM


1 RM FOR THE DAY (25:00 - 50:00)


BACK SQUAT


25 MINS TO FIND MAX REP FOR THE DAY.


10/5/3/2/2/1/1/1/1/1

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