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    • Sep 17, 2018

CrossFit Kivnon 180918


SWOD

3/3/3/3/3/3 Find a new 3 rep max for Clean & Jerk (25 minute cap)

WOD

For Time (15 minute cap)

21-15-9

Push-ups

Pull-ups

Air-squats

Full range of motion for all three movements!

Chest to floor, elbows locked out on the push-ups

Chin over the bar on the pull-ups

Hips lower than the knees at the bottom, full extension at the top of the squat


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