Crossfit Kivnon 08/10/2020

Warm-up 3 RDS 10 DU/20 SU 10 FRONT SQUATS 10 GOOD MORNINGS 10 POWER CLEANS 3 WALL CLIMBS/WALKS RD 1 WITH A PVC RD 2 AND 3 WITH AN EMPTY BARBELL


SWOD: Front Squat  FRONT SQUAT WAVES 15 MINS 5 REPS @ 65% 3 REPS @ 70% 2 REPS @ 75% REST 2 MINS 5 REPS @ 70% 3 REPS @ 75% 2 REPS @ 80% REST 2 MINS 5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% RECORD YOUR LAST SET OF 2 REPS


WOD: Metcon (AMRAP - Rounds and Reps) 12 MIN AMRAP 10 BOX JUMP OVERS 30 DU 10 HANG POWER CLEANS 30 DU GPP - 20` BOX (SUB STEP UPS) + 60 SU + 45/35 LB BAR FITNESS - 24/20' BOX + DU or SU + 75/55 RX - 24/20" BOX + DU + 95/65 RX+ - 30/24 BOX + DU + 135/95


Gymnastics GYMNASTICS STRENGTH FINISHER HANDSTAND HOLD 3 X 30 SECS OR ACCUMULATE 100 FT IN HSWALK

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