CrossFit Kivnon 171103


SWOD- 25 min to do the following WORK QUICKLY

Bench press find a 1 RM 

Weighted pull up 1 RM sub 5/5/5/5 Strict sub band same reps

Weighted GHD extensions 3/3/3/3/3

TGU 2 rep max (one each arm)

WOD- for time 10 min cap 

21-15-9 

Ohs 75/53# masters 55/33#

Kb swings 53/35#