CrossFit Kivnon 170713

SWOD- alternate between A1 and A2. 20 min cap

A1: 2/2/2/2/2 legless rope climb sub reg rope climbs sub pulling yourself from the ground sub ring rows and airsquats 

A2:  5/5/5/5/5 strict HSPU sub kipping. RX is the little skull mat not an ab Matt sub L Sit Strict Press


EMOTM for 12 min

First min- 

6 air squats 

7 T2B sub k2e sub knees to 90

8 jumping lunges

Second min- 

6 kb thrusters 70/53# masters 53/35#

7 kb swings 70/53# masters 53/35#

8 kb SDHP 70/53# masters 53/35#