CrossFit Kivnon 161104

SWOD- 1 RM hang squat snatch

If new to Kivnon work on form 10/10/10/10/10 at a light weight. If you have shoulder limitations shoot for 5/4/3/3/2 hang squat clean and jerk 

If you get done with SWOD: this is optional 

Extra credit: 

13 min AMRAP

10 ghd extensions sub super mans

10 push press 95/75/63/33#

10 ghd sit-ups sub sit-ups 

10 front squat 95/75/63/33#