CrossFit Kivnon 180706

SWOD- Shoulder Press (“Strict press” 2/2/2/2/2 all sets at 95% or above)
20 min cap
 

WOD- 12 min AMRAP
5 back squat from the ground 185/133# masters 135/93# if you have should ROM issues u can do it from the rack
5 burpees over the bar
5 HSPU SUB 5 sec hand stand hold sub 5 pike pushups on a box 

 

7pm clas!!!! So you have the hour for:


Max 1 rep of bear complex
With out dropping bar:

1 power clean
1 front squat
1 push press
1 back squat
1 push press

Coach matty might let you squat clean into a thruster🤔

 

 

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