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