CrossFit Kivnon 200406

Warm-up

3 min jump rope or jumping jacks 3 sets of the following: 20 chain breakers 10 inch worms 10 lunges 30 super mans 20 hollow rocks 10 air squats 5 pushups

SWOD: Clean and Jerk (SQUAT CLEAN AND JERK )

5 sets of 3 at 70% At home use a Db or kB, if you have only one perform 3 squat clean and jerks on each arm.  If you don’t have a kB or dB then find something heavy and do thrusters 5 sets of 10

WOD: Metcon (AMRAP - Rounds and Reps)

20 min AMRAP 10 dumbbell devil press 50/35# at home sub burpees 20 box jumps 24/20" at home find some thing to step up on 30 pushups 40 flutter kicks 50 double unders at home sub 50 jumping jacks if you have no rope

Support your local box wod 1– optional (AMRAP - Reps)

10 min AMRAP 10 air squats 9 dB power snatch 50/35# right arm 10 push ups 9 dB power snatch 50/35# left arm