Crossfit KIvnon 06/29/2020


Warm-up 2 RDS 10 AIR SQUATS 20 PASS THROUGHS 10 LUNGE TORSO TWIST 20 GOOD MORNINGS 20 BACK EXTENSIONS FENCE WALK WITH PLATE PINCH (2 X 10-25LB PLATES)


SWOD: Squat Clean (@70-75%) (12:00 - 30:00) EVERY 2 MINS WARM UP WITH 7, 5, 5 AND THEN BEGINNING THE CLOCK


WOD: Metcon (Time)

AMAZON PRIME


3 RDS 10 PULL UPS 10 POWER CLEANS 200M RUN WITH PLATE GPP: 25/15 PLATE +BENT OVER ROWS + 45/35 FITNESS: 35/25 PLATE + JUMPING PULL UPS + 75/55 RX: 45/35 PLATE + PULL UPS + 95/65 RX+: 2 x 25/15 LB PLATES (PINCH) + C2B + 135/95

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