CrossFit Kivnon 190815

SWOD- Get to a good working weight, stick with that for all sets ... should be struggling for reps 9 and 10 of each movement... 45 min cap you can do them an any order 

1.Bench Press -5x10 all sets at same working weight ) 

2. Back Squat -5x10 3. GHD sit ups-5x10 4. GHD extensions-5x10 Score is reps completed 100 total

5. Ring dips 5x10 sub assisted dips