- Nov 18, 2016

CrossFit Kivnon 161119

9AM FREE WOD

Partners or Teams will complete five separate 4 minute AMRAPS with a 2 minute rest between each.

One working at a time, count total reps of all combined.

Each team will do one AMRAP each of -

Burpees

Box Jumps

Fence Runs

WallBalls

Farmer Carry to fence and back (pick a challenging weight to hold in each hand)

10 AM WOD

20 mInute AMRAP

10 Deadlifts 225/185/163/133

10 Box step ups to 24/20 with 70/53

10 Ring dips

400m run

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