CrossFit Kivnon 181004


Front Squat - Split Jerk

10 x 3

10 sets of 3 Front Squats, work up to a heavy weight for the day.

On the 3rd rep of each set, perform a spilt jerk.

Also -

During the course of the class, complete -

20 strict ring dips (set rings to shoulder height)

and

Accumulate 2 minutes L sit hold


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