CrossFit Kivnon 190320


With a 20 minute time cap, complete

21-15-9

Deadlift 185 /135

Burpee Pull-ups

then

Use remaining time to find a one rep max thruster, off the floor or off the rack, your choice.....

(NO PUSH JERKS)

Score time to complete metcon and max thruster in Wodify.


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Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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