Kamon – Kamon Start
Warm-up
8′: Full Body Warm-Up 3 (No Measure)
The CrossFit Warm-Up
2 Rounds
30″ Samson Stretch
10 PVC Overhead Squat
10 Sit-Ups
10 Back Extension
10/10 Ktb/DB Bent Over Row
10 Bench Dips
https://www.youtube.com/watch?v=WiDTJw18TZI
Metcon
30′: Metcon (Time)
For Time:
20 Db/Ktb Squat Snatch
10 V-ups
20 Db/Ktb Squat Snatch
10 V-ups
20 Db/Ktb Squat Snatch
5 V-ups
10 Db/Ktb Squat Snatch
5 V-ups
10 Db/Ktb Squat Snatch
5 V-ups
10 Db/Ktb Squat Snatch
5 V-ups
Dumbell Squat Snatch
https://www.youtube.com/watch?v=etK3OPjM3S4