Crossfit Kivnon 10/09/2020

Warm-up 200 M RUN 20 JUMPING JACKS 5 INCH WORMS 20 OHS PVC 5 BURPEES 10 KB DEADLIFTS

WOD: Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115#  Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400m


On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

GPP - DL 135/95 KBS 24/18 OHS 45/35 BANDED PULL UPS BOX STEP UPS LIGHT DB FITNESS - DL 155/115 KBS 53/35 OHS 95/65 BANDED PULL UPS BOX STEP UPS LIGHT DB RX - AS PRESCRIBED


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