Crossfit Kivnon 200603

A- WARM UP (0:00 - 12:00)

3 rds

10 GOOD MORNING

10 SAMSON STRETCH

10 FRANKENSTIENS

10 JUMPING SQUATS

20 PASS THROUGHS


B - WOD (15:00 - 45:00)

30 MIN EMOM

MIN 1 - 6 BURPEE TO TARGET

MIN 2 - 10 BOX JUMP OVERS

MIN 3 - 12 MED BALL CLEANS

MIN 4 - 10 KB/DB LUNGES

MIN 5 - REST


C - ENDURANCE(50:00 - 56:00)

2 MINS MAX POWER CLEANS

REST 2 MINS

2 MINS MAX BURPEE OVER BAR


FITNESS 95/65

RX 135/95

RX+ 155/115

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