- Dec 8, 2016

CrossFit Kivnon 161209

A. WOD- EMOTM For 10 min

3 cleans (power or squat) Rx 185/128# masters Rx 155/93#

4 Hr push-ups sub elevated push ups

5 air squats

B. WOD- 5 min AMARAP

20 mountain climbers

10 double unders sub 30 singles

C. SWOD- 15 min to work up to a 3 rep G2Oh (snatch or clean and jerk/press or cluster) must be touch and go/ unbroken

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