Crossfit Kivnon 07/20/2020

Warm-up 400M RUN / 500M ROW 20 FRANKENSTEINS 20 JUMPING JACKS 20 PASSTHROUGHS 20 SAMSON STRETCHES DEADLIFT MOVEMENT REVIEW WITH PVC AND BAR

WOD: Deadlift  (20:00 - 50:00) 10 - 7 - 5 -3 - 1 - 1 - 1- 1 -1 TODAY, WE ARE LOOKING TO BUILD TO A HEAVY DEADLIFT. THE GOAL IS TO BUILD OVER THE 5 REPS AND GET CLOSE TO OR ABOVE OUR ONE REP MAX. SAFELY AND WITH GOOD MECHANICS. WE WILL BE GOING EVERY 3 MINUTES

EWOD: 500m Row (Time) Max Effort 500m Row