- Oct 13, 2019

CrossFit Kivnon 191014

SWOD: Overhead Squat (1 rep max -25 min cap) If u have missed the progression and don’t want to try for a 1 rep then o 3 sets of 5-8 reps focusing on form or if u have should issues then do back squat

WOD- : Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 10 box jumps 24/20 10 kB swings 53/35# 10 lunges with same kB 53/35# If u didn’t do the open and still want to... you have until 5 to submit and can do it instead of today’s wod

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