CrossFit Kivnon 190118


Pick your poison Friday...WOD or SWOD WOD- for time 200 flutter kicks (100 each leg) 100 calorie row 90 sit-ups 80 pushups 70 kB swings 53/35#

SWOD-

Bench Press (6/6/6/6/6/6 all sets at 70% ) GHD Situps (10/10/10/10/10) Stop at 90 if it hurts your back Bent Over Row (7/6/5/4/3)