CrossFit Kivnon 191114

SWOD: Deadlift (6 sets of 2 at 90% or above ...) You will have the whole class. For the SWOD- if new to the box or this progression then focus on form and sets of 5 at a lighter weight

Accumulate 100 ghd extensions and 30 strict pull-ups during SWOD 

WOD:  Optional WOD- 10 min AMRAP 5 pull-ups 5 hspu 5 front squats 95/65#