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