CrossFit Kivnon 170706


SWOD- back squat 25 min cap- work quickly

4/4/4/4/4/4/4/4 all 8 sets at 80% of 1 RM BACK SQUAT. Rx is all 8 sets performed at 80%

WOD- for time. 15 min cap. This should be a heavier weight for you, don't default to a lighter weight

9-6-3-1

Bar muscle ups (sub jumping MU if you have strict pull ups and strict dips, other wise sub C2B + dips on box)

Hang cleans (power or squat) 205/163# masters 165/113#