- Nov 21, 2019

CrossFit Kivnon 191122

SWOD: Deadlift (1 rep max deadlift) You will have the whole class and an optional wod if you missed the deadlift progression If you missed the the progression for deadlift shoot for 5 sets of 5 reps

WOD: Metcon (AMRAP - Rounds and Reps) Optional if you finish deadlift early and or if you don't want to deadlift 20 min AMRAP 30 double unders sub 90 singles 20 single leg deadlifts with 53/35 kB x1 ... 10 each leg 10 hand stand push ups 5 rope climbs

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