CrossFit Kivnon 161021


Great job on the heavy power cleans and TGUs!!!

SWOD- hang squat snatch 5/5/5/5/5. Try to find a new five rep max. This should be touch and go

WOD- EMOTM FOR 18 min First min- 6 deadlifts 135/115/93/63# 5 bar jump overs (start and land with two feet) Second min- 10 db/KB Snatch 45/25#

Rx+ deadlift 225/205/173/135# and 70/53# snatch ... you have to do both


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