- Nov 4, 2016

CrossFit Kivnon 161105

9 AM Free WOD

20 minute CAP

20 Push Ups

20 Air Squats

20 Jumping Lunges

Fence Run

Subtract two reps each round, keep single fence run each round.

10 AM WOD

Take 20 minutes and warm up to a single, heavy Bear Rep

Then, with 50% of that weight -

10 Minute EMOM

2 Bear Reps each minute

Record max rep, working weight and rounds RX

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