- Jul 26, 2020

Crossfit Kivnon 07/27/2020

Crossfit Kivnon Warm-up (00:00 - 10:00) 400M RUN/500M ROW TEMPO AIR SQUATS 20 PASS THROUGHS 20 GOOD MORNINGS 20 FRANKENSTEIN 20 BOOT STRAPS SWOD1: Back Squat (15:00 - 30:00) THIS WEEK ONE OF "THE WIDOWMAKER". WE WILL BE BUILDING OUR 20 REP MAX OVER THE NEXT 12 WEEKS. WEEK 1: 40% OF YOUR 1RM THE FOLLOWING WEEKS YOU WILL INCREASE THE WEIGHT 5-10LBS.

WOD: The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesGPP - 75/55 FITNESS - 95/65 RX -AS PRESCRINED

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