CrossFit Kivnon 200420

Warm-up

3 min jump rope or jumping jacks 20 good mornings 10 perfect lunges 5 inchworms

WOD: Karen (Time)

For Time:  150 Wall-Ball Shots, 20# / 14#

At home sub  dB or kB thrusters or jumping airsquats

SWOd: Deadlift (De-load )

5 sets of 8 at 40% of 1rep

Support Your Local Box Workout 3 (Time)

For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes