Crossfit Kivnon 190204


WOD- for time... stationary ladder..5 min cap!!! 1 clean + 1 front squat + 1 shoulder to overhead Squat clean doesn’t count for the front squat Male Rx: 175-185-195-205-215-225-235-245 Masters Rx/scaled 115-125-135-145-155-165-175-185 Female Rx: 105-110-115-120-125-135-140-145 Masters Rx /scaled 65-75-80-85-90-95-100-105 Time cap: 5 minutes Metcon (AMRAP - Rounds and Reps) Wod- 10 min amrap 10 ohs 95/65 masters 75/35 3 bar Mu sub assisted mu