CrossFit Kivnon 170808


SWOD: 25 min to alternate between A1,2,3..

A1. Weighted pull-ups 2/2/2/2/2 add weight if you can sub Strict 5/5/5/5/5 sub banded PU 5/5/5/5/5

A2. GHD extensions 10/10/10/10/10 add weight 

A3. Bench press 2/2/2/2/2

WOD- 15 min AMARAP

1 fence run

5 back squat from the ground men BW/women 75% BW, masters 70%BW

10 deadlift BW/women 75% BW, masters 70%BW

20 burpees

* if you can't clean and put weight on your back safely.... go down in weight. 

*if you are sore from Saturday scale accordingly... ACTIVE RECOVERY