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CrossFit Kivnon 190828


SWOD Back Squat (3/3/3+..... 25 min cap) 1 set at 70% of 1 rep max 2 set at 80% of 1 rep max 3 set at 90% or above this set is an AMRAP SHOOT FOR 3+

WOD-“Fran “21-15-9 Thrusters, 95# / 65# Pull-ups 15 min cap—— Incase you missed Tuesday u have the option of doing Fran today Partner wod- 15 min AMRAP:  Max calorie row with partner... at every 20 calories rowed complete 20 hand release push ups with 45/25# plate on your back... share reps with your partner 


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