CrossFit Kivnon 191031 SWOD: Deadlift (5/5/5/5/5 all sets at or above 75% of 1 rep max) Accumulate 100 ghd extensions add weight if you want Accumulate 50 strict pull-ups if you need a band use one WOD : Metcon (Time) Optional WOD IF YOU DONT FEEL LIKE DOING THE SWOD 1 mile run 20 thrusters 95/65 1 mile run 15 thrusters 95/65 1 mile run 10 thrusters 95/65
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