- Apr 22, 2018

CrossFit Kivnon 180423

Don’t forget the hero wod MANION is happening 9am Sunday!!

SWOD- squat clean 10/9/8/7/6/5 20 min cap... work quickly. Shoot for a 5 rep max! This should be touch n go, if you drop the bar just pick it right back up... no resting

WOD- 12 min AMRAP

3 squat cleans 205/143# masters 145/93#

6 pull-ups sub banded pull-ups

9 push ups

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