CrossFit Kivnon 171205


Warm up- five minutes of double unders or singles and or double under attempts 

SWOD- 20 min to find a 3rm deadlift record your 

4 attempts leading up to it in sugar wod 

WOD- partner wod 15 min AMRAP

200m row the other partner holds 135/93# at the top of the deadlift position of your partner drops the bar stop rowing

50 push ups while one does push-ups the other 

holds a plank if you drop from the plank then your partner must stop doing push ups switch As needed

50 snatch 95/63#, masters 75/33# while one snatches the other holds a plate overhead 45/25#

50 partner medball sit-ups 20/14# 


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