CrossFit Kivnon 191203


SWOD: Clean and Jerk (Squat clean... and jerk... 40 min cap for swod) 5 sets of 4 at 70% or above 1 rep max... new to crossFit focus sets of 5 or more at a lighter weight. Form is key

SWOD: Push Press (6 sets of 2 at or above 80%) 40 min cap for SWOD WOD after the SWOD SMMF---5 min max burpees