CrossFit Kivnon 190117


SWOD- Split Jerk (5/5/5/5/5) All sets at or above 70% 20 min cap WOD- EMOTM for 5 min 1 rep of bear complex= 1 power clean 1 front squat 1 push press 1 back squat 1 behind the head push press Today you can do a squat clean into a press into a back squat into a push press 155/103# masters 135/93# Rx+ 185/128# WOD- 8 min amrap 10 burpee box jump overs 5 push press 95/63#