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......