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CrossFit Kivnon 161202


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. 


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