CrossFit Kivnon 161202
WOD-
A. 3 rounds for time-8 min cap:
3 squat snatch 155/135/108/83# sub thruster if you have a shoulder issue using the same weight
200 meter run
Use a challenging weight for A and B.
Rest 3 min
B. 8 min AMRAP
5 ohs 155/135/108/83#
7 bar muscle ups sub 7 c2b
Rest 3 min
C. 12 min AMRAP
20 box step ups 24/20" with 45/25# plate
10 hr push ups with 45/25# plate on your back, no knee push ups sub regular push-ups with out weight sub elevated push-ups on a bench or box.