CrossFit Kivnon 170103

A. Skill - 5 min to practice pistol squats. 

If you have pistols add some weight. If you lack the strength use a band and or try some Bulgarian split squats! These will come up in the open!

Broomstick mike AKA PainStorm XII AKA Olympic Bar Mile :)

For Time:

50 Back Squats

50 Front Squats

50 Overhead Squats

400 meter Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400 meter Run

50 Hang Power Cleans

400 meter run

50 Hang Power Snatches

400 meter Run

Rx 45/33# scaled pvc pipe

Focus on good form!!!!! 

This is a chipper start at the top and end at the bottom don't break the movements up. 

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