CrossFit Kivnon 200116

SWOD: Hang Snatch (6 sets of 4 ... 30 min cap)
All sets at or above 60% of 1 rep max
WOD: Metcon (AMRAP - Reps)
TABATA.... yes!
1. Row for calories
2. Lunges
3. Push-ups
4. Squats

We will be doing TABATA for the above.:.
It will be 20 seconds of 1. row then 10 seconds of rest then 20 seconds of 2. Lunges then 10
Sec of rest then 20 seconds of 3. Pushups then 10 seconds of rest then 20 seconds of 4. Squats then 10 seconds of rest...we will repeat this 8 times

You will record the lowest number of reps for each of the 4 movements and then total... for example... your lowest row was 8 calories, 10 lunges, 20 pushups 12 squats then Your total is 50

You will have 8 chances for each movement:) 

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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