CrossFit Kivnon 200407

Warm-up

5 min run or 5 min jump rope 20 good mornings 20 Supermans 20 hollow rocks 20 lunges 20 arm circles 20 chain breaks

SWOD: Deadlift (5x5 all sets at or above 70%)

At home use the weight you have if you have less weight than your 70% up the reps to a 5x7 :) If no barbell then use  kB or dB or something and deadlift it:)

WOD: Metcon (Time)

5 rounds for time 25 power snatch 95/65 at home sub a thruster with a kB/dB or 25 jumping air squats 400m run sub the row at home or 4 min of jump rope or 4 min jumping jacks

WOD: 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