Crossfit Kivnon 08/19/2020

Warm-up 8 MIN AMRAP 200 M RUN 10 DL BAR 10 FRONT SQUATS 5 SHOULDER PRESS 3 BURPEES


SWOD: Front Squat  5 REPS @ 50% 3 REPS @ 60% 2 REPS @ 70% REST 2 MINS 5 REPS @ 60% 3 REPS @ 70% 2 REPS @ 80% REST 2 MINS 5 REPS @ 70% 3 REPS @ 80% 2 REPS @ 90%


WOD: BLACK PEARL (Time) 3 RDS FOR TIME 8 GROUND 2 OVERHEAD 4 BURPEE OVER BAR 8 THRUSTERS 4 BURPEE OVER BAR GPP - 45/35 FITNESS - 75/55 RX - 95/65 RX+ - 115/85

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