CrossFit Kivnon 170505


Yes your legs are sore but you need to move them don't cherry pick because you are sore, come on out!!! Happy Friday!!! 

Today there are three different work outs one third will start on 1, the other third on 2 and you get it. 

WOD 1- 10 min AMRAP

100m row 

5 goblet squats 70/53# masters 53/35#

Rest 3 min

WOD 2- EMOTM FOR 10 min 

1 deadlift  one weight for all the reps 

1 hang power clean 185/133 masters 145/93#

1 squat clean 185/133 masters 145/93#

1 front squat 185/133 masters 145/93# and no the squat clean doesn't count as the front squat 

Rest 3 min

WOD 3- 10 min AMRAP 

10 double unders sub 40 singles or 10 Du attempts

10 T2B sub k2e sub knees to 90

10 alternating db snatch 45/25# (5 each arm) 


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