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Crossfit Kivnon 09/17/2020

Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK


Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DAY TO GET AFTER THEM.


WOD: "Black and Blue" (Time) 5 rounds for time - 10 Power Cleans  135 / 95 10 Bar Facing Burpees RX + 155 / 105GPP - 45/35 FITNESS - 65/55 FIND A PACE  AND WEIGHT THAT YOU CAN MOVE WITHOUT STOPPING FOR MORE THAN 5 SECONDS


XTRA CREDIT 5 X 20 BACK EXTENSION (GHD OR FLOOR) 5 X 20 LEG RAISES (RIG OR FLOOR) 5 X 20 STRAIGHT LEG SITUPS)

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