- Jul 14, 2020

Crossfit Kivnon 07/15/2020

WARM UP 1000m ROW / 800m RUN CLEAN COMPLEX

5 COMPLEX WITH PVC

5 COMPLEX WITH BAR

FOLLOWING MOVEMENTS COMPLETE 1 REP OF THE COMPLEX

1 DEADLIFT

1 PULL

1 HIGH PULL

1 POWER CLEAN

SWOD: MUSCLE CLEAN 15 MIN EMOM (EVERY 1:30) 10RDS IN TOTAL 2-2-2-2-2-2-2-2-2-2 BUILD TO HEAVIEST FOR THE DAY

WOD: STOP, DROP AND ROLL (AMRAP - Rounds and Reps) 20 MIN EMOM MIN 1 : 150M ROW/FENCE RUN MIN 2: 10 BURPEES MIN 3: 15 HOLLOW ROCKS MIN 4: 15 MEDBALL CLEANS MIN 5: REST GPP: 5 BURPEES / 10 HOLLOW ROCKS / 10 MEDBALL DEADLIFTS FITNESS: 8 BURPEES / 12 HOLLOW ROCKS / 10 MEDBALL CLEANS

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