CrossFit Kivnon 170526


Regional 17.5 modified for time

21-15-9 reps for time of: •Bar Muscle-ups  •Single-arm overhead squats Men use an 70# kb Women use a 53# kb  

Masters 53/35# kb 

*if you can do pull ups and dips then sub a jumping muscle up, if you don't have muscle ups yet sub 21 pull-ups + 21 dips on rings or box , then 15+15 then 9+9