FRIDAY

CrossFit Kova – Loaded

Warm-up (No Measure)

2 rounds:

10 Single Arm Dumbbell Deadlift into 20m Farmers Carry

(Repeat on other arm)

5 Single Arm Dumbbell Clean & Press into 20m Overhead Carry

(Repeat on other arm)

5 x Hollow Rocks + 5 x Tuck-ups + 5 x V-ups

Farmers Carry

Farmers Carry

Build up to a heavy 12m carry

– 6-7 attempts

– Use farmers handles

Sled Push

Sled Push

Build up to a heavy sled push of 15m

– 6-7 attempts

– Each effort must be unbroken

Finisher

Deadball Bear Hug Hold (65/45kg)

1 x max effort attempt




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