CrossFit Kivnon 180413


Bench Press 5 X 5 @ 85% BW

Warm up appropriately, then all sets/reps at same weight.

Then

For time -

21 - 15 - 9 reps of

1 arm overhead squat with KB 53/35

Burpees

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.