- Aug 12, 2020

Crossfit Kivnon 08/13/2020

Warm-up

10 MIN AMRAP 200M RUN OR ROW 6 DL 4 HANG CLEANS 2 S2OH ALL WITH ONE LIGHT DUMBELL THEN WARM UP FOR CLEAN AND JERK WAVES

SWOD: Clean and Jerk 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%

WOD: DUMBBELL DT (Time) 5 RDS 12 DEADLIFTS 9 HANG CLEANS 6 PUSH JERKS GPP - 20/15 FITNESS - 35/25 RX - 50/35

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