CrossFit Kivnon 190419


For time -


A rows 500 while B holds a pair of 53 / 35 KBs in the front rack position.

A can only row while B is holding, if B lets go, A has to stop until picked back up.

When 500 done, switch, A holds, then B does 500.

Do 500 each, 400 each, 300 each, 200 each, and 100 each.

5 burpee penalty for both of you for each time the KBs were let go before the row over.

After the WOD, work on squat clean and jerk technique.

Monday and Tuesday will be one rep max / WOD days for the squat clean and jerk starting an 8 week strength and technique progression.