CrossFit Kivnon 191213

SWOD: Squat Snatch (35 min cap) All 5 sets of 2 at or above 85% if you don’t want to snatch Do 5 sets of 10 ohs at a light weight

WOD- 10 min cap... this is for reps Get as far as you can in 10 min 20 front lunges with kB 53/35 20 box step ups with 53/35# kB 20 kB swings 53/35 20 kB sumo deadlift hi pulls 53/35 20 ghd extensions 20 mountain climbers 20 sit ups 20 kb G2Oh 53/35 20 kB thrusters left arm 53/35 20 KB thrusters right arm 53/35 20 KB one arm rows 10 each arm 53/35 20 burpees 20 kB windmills 53/35 200m farmer carry with one 53/35 kB