CrossFit Kivnon 179504


SWOD- 15 min to alternate between:

A1. GHD hip extensions 10/10/10/10/10 hold a kb, db or a plate if you can

A2. V-ups 15/15/15/15/15

WOD- 12 min AMRAP

2 ring muscle ups (sub bar MU sub jumping MU sub. 4 dips + 4 pull-ups)

4 HSPU sub 4 walk walks sub L sit with a heavier weight than normal

8 kb swings 70/53 masters 53/35#


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