CrossFit Kivnon 161027


WOD- 10 min AMRAP

5 squat cleans 135/115/93/63#

7 HR push ups sub elevated push ups (on box/bench)

Rest 3 min

WOD- 10 min AMRAP

10 pistol squats (5 each leg) sub banded pistols 

7 push press 135/115/93/63#

Rest 3 min

5 min to find max clean and jerk

Rx+ 155/113 and 53/35# pistols 


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Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

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