CrossFit Kivnon 200601

A - WARM UP (0:00 - 10:00)

3 rds

250 M ROW

5 BURPEES

8 WB

6 KIPS


B - SWOD1 - E20M 15:00 - 25:00 (@50%)

3 SNATCH DEADLIFT

3 SNATCH PULL

1 SQUAT SNATCH

1 OHS


THE COMPLEX IS ALL EIGHT MOVEMENTS IN 2 MINS


C - SWOD2 - EMOM 27:00 - 37:00 (@75-80%)

1 HANG SQUAT SNATCH

1 OHS


D - WOD (40:00 - 60:00)


FOR TIME:


2000 M ROW

OR

1 MILE RUN (IF YOU DO NOT HAVE ACCESS TO A ROWER)


*IF YOU HAVE ONE ROWER EACH ATHLETE HAS 10 MINS TO COMPLETE THE ROW.

IF AN ATHLETE COMPLETES UNDER THE CAP THE NEXT ATHLETE CAN HOP ON THE ROWER AND BEGIN.