Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS


GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH SET: 1 LEGLESS + 2 ROPE CLIMBS


WOD: LOVE ME SOME REST DAYS (Time) 20 CLEAN AND JERK REST 2 MINS 30 PUSH UPS 30 RING DIPS REST 2 MINS 200 DOUBLE UNDERS REST 2 MINS 400 M RUN GPP - C&J 45/35 SINGLE UNDERS 200M RUN FITNESS - C&J 75/65 RX - C&J 95/65 RX+ - C&J 135/95


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