CrossFit Kivnon 170124


SWOD- 12 minutes. Alternate between A1+A2

A1. 3/3/3/3/3 weighted pull-ups sub strict sub banded pull-ups

A2. 3/3/3/3/3 bench press

WOD- 10 min AMRAP

10 burpee pull-ups

10 Oh lunges 135/93#, masters 93/63#

Rest 4 min

WOD- for time- 12 min cap

21-15-9

Burpees

Power cleans 155/103, masters 135/73#


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