Crossfit Kivnon 06/16/2020

WARM UP (00:00 - 10:00) 400M RUN 10 KIPS 20 AIR SQUATS 10 SINGLE ARM KBS 20 PASSTHROUGHS 10 TRAP PULLS 5 STRICT PULL UPS


GWOD: Metcon (AMRAP - Rounds and Reps)

CHEST TO BAR/BAR MUSCLE UP PROGRESSIONS(12:00 - 30:00) WORK ON C2B/BMU PROGRESSIONS FOR 15 MINS IF YOU HAVE BMU DO A 10 MIN EMOM 3 BMU EACH MIN


WOD: HUMPTY DUMPTY

(AMRAP - Rounds and Reps) (32:00 - 40:00) 8 MIN AMRAP 10 KBS 10 BOX JUMP OVER 10 WALL BALLS GPP 18/16 KB 45 LB PLATE 10 LB WALL BALL RX 53/35 KB 24/20 BOX 20/14 LB WALL BALL RX+ 70/53 KB 30/24 BOX 25/20 LB WALL BALL


SWOD: FRONT SQUAT (50:00 -56:00) 6 MIN EMOM 5 REPS PER MINUTE @ 70%

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