CrossFit Kivnon 170404

WOD- four rounds for time. 30 min cap

400m run

3 Push press 185/123#, masters 125/83#

100 double unders sub 100 double under attempts

3 Rope climbs sub 8 strict pull-ups+ 8 airs squats sub 10 ring rows air squats

WOD- 5 min AMRAP

6 pistol squats 35/10# use a kb/plate or db

8 push-ups sub elevated push-ups if u can't do a solid plank

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