• Sep 29, 2020

Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GRIP) 6 DEADLIFT 6 SHRUG 6 PULL 6 MUSCLE 6 HANG 6 FULL


WOD: AUTUMN RUSH (Time) 21 Deadlifts 42/35 Calorie Row 15 Cleans 30/25 Calorie Row 9 Squat Snatches 18/14 Calorie Row SUB ROW FOR THE FOLLOWING RUNS: 400 M 200 M 100 M GPP - DL 95/65 CLEAN 75/55 SNATCH 45/35 FITNESS - DL 115/85 CLEAN 95/65 SNATCH 75/55 RX - DL 225/155 CLEAN 155/115 SNATCH 135/95

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