CrossFit Kivnon 191122
SWOD: Deadlift (1 rep max deadlift)
You will have the whole class and an optional wod if you missed the deadlift progression
If you missed the the progression for deadlift shoot for 5 sets of 5 reps
WOD: Metcon (AMRAP - Rounds and Reps)
Optional if you finish deadlift early and or if you don't want to deadlift
20 min AMRAP
30 double unders sub 90 singles
20 single leg deadlifts with 53/35 kB x1 ... 10 each leg
10 hand stand push ups
5 rope climbs
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