CrossFit Kivnon 170323Mar 22, 2017SWOD- you can start with A,B, C or D and you don't have to alternate A. Weighted pull ups 10/9/8/7/6/5/4/3/2/1B. Bench press 10/9/8/7/6/5/4/3/2/1C. GHD sit-ups 10/10/10/10/10 sub strict K2 90D. Barbell rows 10/9/8/7/6/5/4/3/2/1
SWOD- you can start with A,B, C or D and you don't have to alternate A. Weighted pull ups 10/9/8/7/6/5/4/3/2/1B. Bench press 10/9/8/7/6/5/4/3/2/1C. GHD sit-ups 10/10/10/10/10 sub strict K2 90D. Barbell rows 10/9/8/7/6/5/4/3/2/1
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