CrossFit Kivnon 200416

Warm-up

5 min jump rope 20 good mornings 20 air squats 20 push ups

SWOD: Deadlift (5 sets of 3 at 80% or above )

At home find something to deadlift if it’s light do 5x10 or single leg deadlifts

WOD: Metcon (Time)

5 rounds for time

10 box jumps 24/20" at home find something to step on and off 10 man makers sub thrusters at home or jumping air squats 10 ghd sit-ups or extensions are home sub sit-ups 10 burpees