CrossFit Kivnon 171120


SWOD- back squat 10/9/8/7/6/5/4/3/2/1 —25 min cap

Today we are throwing some movements in for Vinh. Happy birthday man! It’s been a pleasure working out with you for the last 4+ Years!

WOD- 15 min AMRAP

1 fence run 

2 rope climbs 

4 HSPU sub pike push-ups on bench/box

6 pistol squats with 25/10# plate sub banded pistols

12 hang cleans (power or squat) 155/103# masters 115 /73#