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Crossfit Kivnon 09/05/2020

FWOD: KETTLEHELL (Time)

BUY-IN 400 M RUN 10-9-8-7-6-5-4-3-2-1 KETTLEBELL SWINGS PULL UPS * GOBLET SQUATS V-UPS BURPEE TO PLATE CASH OUT 400 M FARMERS CARRY (2 KB) GPP - CHOOSE A LIGHT KB FOR THE WORKOUT (RUSSIAN) FITNESS - 24/16 (AMERICAN) RX - 53/35 (AMERICAN) RX+ - 70/53 + GHD SIT-UPS + BURPEE TO TARGET (AMERICAN) * SUB RING ROWS FOR PULL UPS


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Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE

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