CrossFit Kivnon 181011


5 x 5 x 5 x 5 x 5 x 5 Tempo Front Squats at 50% of your 1 rep max.

Slow descent

Three to four second pause at the bottom

Explode back up the top

Then

For time -

(10 minute cap, you'll need to hustle or scale)

45 wallballs

35 hang power cleans

25 push-jerks

15 overhead squats

20/14 wallballs

115/75 bar

95/65 masters