CrossFit Kivnon 190813


SWOD- 15 min to work on on rope climbs ... Count your completed climbs, sub is a pull from the ground to the standing position then lower your self bag down to the ground Rx+ legless climbs

WOD-35 min cap 5 rounds for time 5 pull-ups 10 alternating back rack lunges 135 /95 masters 95/65 5 bar muscle ups sub assisted MU sub c2b 10 burpees over the bar