- Oct 6, 2020

Crossfit Kivnon 10/07/2020

Warm-up 10 PASS THROUGHS 10 OHS 10 FRANKENSTEINS 10 LUNGES 10 PUSH UPS

SWOD: Overhead Squat 8 SETS OF 2 @ 80% OF 1 OHS RM ACROSS EVERY 1:15 MIN

WOD: LOCKED AND LOADED (Time) 400M RUN 30 HANDSTAND PUSH UPS 20 PISTOLS 10 DEADLIFTS 20 PISTOLS 30 HANDSTAND PUSH UPS 400M RUN GPP - PUSH UPS/AIRSQUATS/ DL (95/65) FITNESS - PIKED PUSH UPS/PISTOL TO A BOX/DL (135/95) RX - DL (155/115)

PULL UP CHALLENGE WEEK 1 A) 25s/20s/15s/10s SUPINATED CHIN UP HOLD B) 5 X 7 RING ROWS C) 5 X 5 PRONATED "NEGATIVE" PULL UPS

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