Crossfit Kivnon 07/22/2020

Warm-up (00:00 - 00:20) 200M RUN 20 PASS THROUGHS 20 AROUND THE WORLDS 10 SOTTS PRESS 10 OHS *ALL DONE WITH PVC PIPE BURGENER WARMUP PVC BAR BEGIN TO LOADING TO BEGIN SINGLES!!! 4 SETS X  2 (NOT TOUCH AND GO)


WOD: Snatch (1-1-1-1-1-1) (25:00 - 45:00)) EVERY 3 MINUTES LOOKING FOR A 1RM SNATCH (POWER or SQUAT)


EWOD: DRAIN-O (AMRAP - Reps) (50:00 - 52:00) 2 MINS MAX POWER CLEANS GPP - 75/55 FITNESS - 95/65 RX - 135/95 RX+ - 155/115

MOBILITY * FOAM ROLLER FOR THE LAST 5 MINS ** REMEMBER TO INPUT SCORES INTO WODIFY

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Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE

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