CrossFit Kivnon 190709


WOD- for time 45 min cap.... scale accordingly Cash in: 20 GHD Sit-Ups 10 Cleans @ 135/95 2 Strict Pull-ups (SPU) 8 Cleans @ 165/115 4 SPU 6 Cleans @ 185/135 6 SPU 4 Cleans @ 205/155 8 SPU 2 Cleans @ 225/175 10 SPU 4 Cleans @ 205/155 8 SPU 6 Cleans @ 185/135 6 SPU 8 Cleans @ 165/115 4 SPU 10 Cleans @ 135/95 2 SPU Cash-Out: 20 GHD Sit-Ups Scaled-subtract 40# from above and sub kipping/ banded/ jumping pull-ups and sub an mat sit-ups Masters-is the same -40 from above and you still must do strict pull ips and GHD Sit-ups