Crossfit Kivnon 06/30/2020

WARM UP (00:00 - 10:00) 400M RUN 15 LUNGE/LUNGE/SQUAT 10 PRISONER GOOD MORNINGS 50ft BEAR CRAWL 20 AIR SQUATS 20 TRAP ACTIVATIONS 20 PASS THROUGHS


GWOD1: Ring Dips (5 X 5)

(12:00 - 20:00) 5 MIN EMOM WEIGHTED RING DIPS 5-5-5-5-5 (ADD WEIGHT DURING EACH RD OR USE AN ELASTIC) YOUR SCORE WILL BE 25 IF ALL RDS AND REPS ARE COMPLETE WITHIN EACH MIN


GWOD2: RMU PROGRSSIONS 

(20:00 - 30:00)

5 X :30 STRAIGHT ARM HOLD :30 DIP HOLD 1:00 REST BETWEEN SETS



WOD: AIRLIFT HUNDO (FOR TIME) 100 AIR SQUATS 8 DEADLIFTS 25 DU/50 SU 75 AIR SQUATS 6 DEADLIFTS 50 DU/100 SU 50 AIR SQUATS 4 DEADLIFTS 75 DU/150 SU 25 AIR SQUATS 2 DEADLIFTS 100 DU/200 SU GPP - 95/65 + JUMPING JACKS FITNESS - 135/95 + DU/SU RX - 225/155 +DU RX+ - 275/225 + DU

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