CrossFit Kivnon 161115


SWOD- 30 min to do A and B.

Start with with A or B

A. 1 RM strict press

B. Front squat 5x5, all sets at 65%

WOD- 3 rounds for time 12 min cap

200m run

10 power cleans 135/115/93/63#

5 push press  135/115/93/63#

Rx+: 185/156/133/93#, add 3 bar muscle ups


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