CrossFit Kivnon 161015


9 AM WOD (Free class, bring your friends and family) IT'S A CHIPPER! 30 minute time cap. 800m Run 100 Double-Unders or 200 Singles 50 Air Squats 50 Sit-ups or 25 Toes to Bar 25 Push-ups 50 Sit-up or 25 Toes to Bar 50 Air Squats 100 Double-Unders or 200 Singles 800m Run 10 AM WOD Every other minute on the minute for 40 minutes (20 sets) 2 DEADLIFTS (concentrate on straight bar path) 2 SQUAT CLEANS (concentrate on trigger, tall shrug, fast feet) 2 SPLIT JERKS (not push press, not push jerk, do a proper split jerk) Start light, and try to add weight every round or every other round. Partner up and do alternating minutes if you want......


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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