Crossfit Kivnon 06/22/2020

Warm Up

(00:00 - 10:00) 3 RDS 20 MED BALL CLEANS 10 PUSH UPS 20 PASS THROUGHS 5 INCH WORMS


SWOD: HIGH HANG CLEAN COMPLEX  (15:00 - 35:00) E20M (10RDS) 3 HIGH HANG SQUAT CLEANS 2 PUSH PRESS 1 SPLIT JERK *BUILD TO 75% ON LAST SET GPP - 50% OF CLEAN AND JERK PR FOR 5 RDS (EVERY 4 MINS) FITNESS - 60-70% OF CLEAN AND JERK FOR 8 RDS (EVERY 2:30 MINS) RX - AS PRESCRIBED



WOD: SHOOT TO THRILL

(40:00 - 55:00) 15 MIN AMRAP 16 WALL BALLS 20 SINGLE ARM OH LUNGE 250 M ROW / 200M RUN GPP - 10/12 WB - 35/20 DB FITNESS - 14/12 WB - 45/25 DB RX - 20/14 WB - 50/35 DB

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