CrossFit Kivnon 200403

Warm-up

2 min jump rope or jumping jacks 10 inch worms 10 pushups 10 perfect lunges 30 Supermans 10 air squats 20 chain breakers 10 Frankensteins 30 hip thrusts

SWOD: Clean and Jerk (SQUAT CLEAN and jerk )

5x5 at 60% 25 min cap At home use a dB or kb.. if only one then do 3 squat clean and jerks per arm, or thruster what ever object you can for 5x5

WOD: Angie (Time)

For Time:  100 pullups  100 pushups  100 situps  100 air squats

At home sub kB/dB bent rows or barbell rows if you can’t do pull-ups, or sub double unders