CrossFit Kivnon 170522


One week from today "Murp"@ 9am. It's a tough fun wod. Your legs should be tired today during the wod to help you get comfortable with being uncomfortable during "murph"

SWOD- 10/10/10/10/10 front squat ALL SETS AT 60% of 1 rm max front squat. 20 min

WOD- 20 min AMRAP 

3 push-ups with 25/10# plate on your back 

6 pull-ups holding 25/10# plate with legs

9 airsquats holding 25/10# plate

1 fence run holding 25/10# plate

*if you aren't able to do these movements with the weight then scale down or don't carry the weight and focus on full ROM on the push-ups, pull ups and airsquats 


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