Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS


SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GOING TO GET SPICY SO TAKE THE SMALL INCREASE. WE HAVE 3 WEEKS LEFT IN THIS PROTOCOL. ENJOY!!!


WOD: DUMB AND DUMBELLER (AMRAP - Rounds and Reps) 9 MIN AMRAP 3 DEVIL PRESS 3 DB RUSSIAN SWINGS 3 DB CLEANS 3 DB PUSH PRESSES GPP - 20/15 FITNESS - 35/20 RX - 50/35