CrossFit Kivnon 171006


WOD- EMOTM for 21 min SHARE BARS

First min- from the rack 3 front squat 225/173# masters 185/143#

Second min- from the ground 5 push press 155/108# masters 95/63#

Third min- 1 fence run

Repeat 

SWOD- 5 min to find 1 RM clean and jerk 


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SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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