CrossFit Kivnon 161020


MWOD- alternate between 1 and 2 for 3 cycles (9 min) A1: couch stretch: 1 min each leg A2: paleo chair- 1 min

SWOD- 10 min: TGU 4/4/4/4/4 (2 each side). You are shooting for a heavy set of two for each side in ten minutes, u can alternate between sides

WOD- for time 10 min cap 9-7-5-3 Power clean 225/185/148/83# THIS SHOULD FEEL HEAVY! Challenge yourself. HSPU sub L-sir strict press with KB/db, no stacking of more then one ab mat, focus on full ROM(range of motion)