CrossFit Kivnon 190111

You hAve the option of doing the SWOD or the WOD 

SWOD-

squat Clean (10-9-8-7-6-5-4-3-2-1)

Does not have to be touch and go but if u drop the bar pick it right back up WOD- for time 1 mile run 20 air squats 30 push ups 40 ghd sit-ups 1 mile run