- Dec 17, 2018

CrossFit Kivnon 181218

SWOD- 20 min cap! Work quickly

A. Push Press (5/5/5/5/5 ALL SETS at 70% OR ABOVE ) 20 min cap B. Bent Over Row (3/3/3/3/3 at or above 80% of 1 rep ) 20 min cap for Row and push press If you don’t have a 1 rm for the row shoot for a weight that is challenging for your first set of three and stick with that weight for the remainder of your 5 sets

WOD- 12 min AMRAP 12 cal row 3 power snatch 135/93# masters 95/63# 24 double unders sub 72 singles 5 burpees You can share the rowers ... one can start on the row and the other on snatch

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