CrossFit Kivnon 171013

SWOD- bench press 5/4/3/2/1..10 min cap work quickly

 

WOD- total reps... ADD all reps up, give coach one number 

 

3 min AMRAP

5 cal row

10 push-ups 

 

REST 1 min 

 

3 min AMRAP

5 HSPU sub pike push-ups

10 air squats 

 

REST 1 min

 

 3 min AMRAP 

5 wall ball shots 20/14#

10 db snatch 45/25# (5 each arm)

 

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