- Dec 22, 2019

CrossFit Kivnon 191223

SWOD: Clean and Jerk (Find a new 1 rep max SQUAT clean and jerk) We have been working on squat clean and jerk just over a month... there will be a 40 min cap and an optional wod

WOD This is an optional wod to the SWOD 40 min cap... same cap as the SWOD 50-40-30-20-10 Med ball cleans 20/14# 5-4-3-2-1 Rope climbs Do 50 medball cleans then 5 rope climbs and then 40 and 4 and so on

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