- Nov 30, 2016

CrossFit Kivnon 161201

SWOD- 15 min to:

A. Find new 3 rm bench press. Accumulate 50 ghd extensions while you are finding your 3rm bench press. No benching unless u have a spotter.

WOD-

A. Max effort double unders in 3 min

B. 10 min AMRAP

8 TGU (4 each arm) 53/35/35/26#

10 KB sit-ups 53/35/35/26# KB touches the floor above your head

12 KB swings 53/35/35/26#

Rx+ use 70/53# KB and start with 4 KB snatch at 70/53#

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