Crossfit Kivnon 08/14/2020

Warm-up 6 MIN AMRAP FENCE RUN 10 SITUPS 10 LUNGES BURGENER WARMUP PVC BAR 10 MINS TO BUILD TO 60% FOR FIRST SET OF 5


SWOD: Snatch  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 2 REPS IN THE APP (285%) ALSO REMEMBER TO BE SAFE AND IF YOU HAVE ANY DOUBTS PLEASE ASK YOUR COACHES FOR HELP TO CUSTOMIZE THE WEIGHTS FOR YOU.


WOD: RUN, LOLA! RUN! (Time) 15 MINS 5 X 3 MINS 400 M RUN 10 T2B COMPLETE ALL THE WORK WITH IN THE 3 MIN SLOT. IF YOU COMPLETE THE WORK REST UNTIL THE NEXT THREE MINUTE BLOCK. GPP - SITUPS FITNESS - KNEE / LEG RAISES RX - T2B RX+ - GHD SITUPS

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