CrossFit Kivnon 170414


WOD- "Amanda"  for time or "Fran" for time .... pick your poison!! Only one not both

"Amanda"

9-7-5 reps: Ring Muscle-ups sub bar muscles sub banded muscle ups if u have strict pull ups and dips sub C2B Snatch 135/93# 

"Fran" 

21-15-9 reps: Thruster 95/63# Pull-ups sub banded pull-ups 

*puck one of the above workouts and go hard. Scaled down to finish these workouts as fast as possible. It shouldn't take u 15 min to do either if it seems like it will go lighter in weight and modify the gymnastics movements. When u finish this you should feel like crap!!!!


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