CrossFit Kivnon 200514

Warm-up

3 min jump rope 1 min plank 10 temp squats 10 perfect lunges 10 burps (half a burpee) 20 supermans


SWOD: Metcon (Weight)

1 power snatch + 1 hang power snatch+ 1 ohs

30 min cap At home sub with kB or dB If no weight then do the followin: 10 min AMRAP 20 lunges 20 mountain climbers 20 rows with whatever you can find 100 jumping jacks



WOD: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

7 power snatch 95/65 7 burpees over the bar 7 pull-ups At home use a kB/dB or something and power snatch it or clean and jerk it or thruster it Sub rows for the pull-ups If nowhere to do pull-ups

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