CrossFit Kivnon 200430

WOD: Metcon (AMRAP - Rounds and Reps)

10 min AMRAP

5 hand stand pushups 10 burpees 20 mountain climbers 40 double unders 80 singles or 80 jumping jacks



WOD: Metcon (AMRAP - Rounds)

Min 1- 10 dB alternating snatch 50/35 use a kB if you have one or sub thrusters with whatever you can find Min 2- 10 bent row with dB right arm  50/35 sub kB or sub sit-ups at home Min 3- 10 bent row with dB left arm  50/35 sub kB or sub sit-ups at home Min 4- 10 db strict press right arm 50/35 sub kB sub 10 pushups Min 5- 10 dB strict press left arm 50/35 sub kB sub 10 pushups

This is an EMOM FOR 25 min There are subs noted in the wod  for at home If you don’t have a kB or dB but don’t have a barbell you can sub those movements with the barbell

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