Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS


SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2 5 OHS WITH LIGHT WEIGHT 5 BURPEES RD 3 5 OHS WITH MODERATE WEIGHT 5 BURPEES RD 4 FENCE RUN 3 OHS WITH WORKOUT WEIGHT 3 BAR-FACING BURPEE


WOD: NASTY NANCY (Time) 5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125 lb.  M 185 lb.GPP - 5 rounds: 200-m run 8 overhead squats @ 45/35 8 bar-facing burpees FITNESS - 5 rounds: 500-m run 15 overhead squats @ 95/65 15 bar-facing burpees RX - 5 rounds: 500-m run 15 overhead squats @ 135/95 15 bar-facing burpees RX+ - AS PRESCRIBED

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