Oct 1, 2017

CrossFit Kivnon 171002

SWOD- 20 min cap

push jerk 3/3/3/3/3 shoot for all five sets at or above 90% of 1 em push jerk

WOD- 5 rounds for time

5 HSPU sub pike push-ups

5 ring muscle ups sub bar mu sub jumping MU if you have strict dips and strict pull-ups

200m Run

5 Hang squat clean 135/93# masters 95/63#

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