CrossFit Kivnon 190828


SWOD Back Squat (3/3/3+..... 25 min cap)
1 set at 70% of 1 rep max
2 set at 80% of 1 rep max
3 set at 90% or above this set is an AMRAP SHOOT FOR 3+


WOD-“Fran “21-15-9
Thrusters, 95# / 65#
Pull-ups
15 min cap—— Incase you missed Tuesday u have the option of doing Fran today

Partner wod- 15 min AMRAP:  Max calorie row with partner... at every 20 calories rowed complete 20 hand release push ups with 45/25# plate on your back... share reps with your partner 

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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