- Mar 27, 2017

CrossFit Kivnon 170328

WOD- 4 rounds for time

3 deadlifts 275/193, masters 225/153#

5 bar muscle ups sub banded Mu sub 5 dips+5 pull ups

7 HSPU sub 7 sec hand stand hold sub 7 L-sit db press sub 7 pike push-ups

The deadlift needs to be challenging!

SMMF- 2 min max sit ups

Cool down- roll out quads

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