CrossFit Kivnon 180413
Bench Press 5 X 5 @ 85% BW
Warm up appropriately, then all sets/reps at same weight.
For time -
21 - 15 - 9 reps of
1 arm overhead squat with KB 53/35
Alternate arms as needed, and if you don't have good mechanics, go DOWN IN WEIGHT, there will be a 50 burpee penalty for crappy form and RX weight.