- Aug 29, 2019

CrossFit Kivnon 190830

SWOD:

a)Squat Clean (2/2/2/2/2 all sets at or above 85% of 1 rm) B)Push Jerk (2/2/2/2/2 all sets at or above 85%) If you don’t have a 1RM push jerk the. Pick a weight that is a challenge for all sets... meaning if you can do it 3-4 times then go up in weight be fore you start your working sets

U will have the whole class for the SWOD... if you finish early which u shouldn’t but if you do... WOD- AMRAP 200m farmer carry holding two 70/53# kbs until class is over 1 completed round is 1 completed 200m farmer carry

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