CrossFit Kivnon 170327


WOD- 3 rounds for time 18 min cap or 17.5 clock will keep running for you

SCALE TO FINISH THIS WOD UNDER THE TIME CAP 

10 hang to over head 95/63# masters 75/43#

10 burpee box jump overs 24/20"

400m run 

SWOD- hang power clean 15 min cap

3-3-3-3-3... u don't count your first set as a working set until u reach 75-80% of your 1 rep. You have 15 min to do this. Once you hit a successful 3 rep add weight. 


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