- Dec 2, 2016

CrossFit Kivnon 161203

9AM Free WOD

800m run

Four rounds of -

10 air squats

10 push ups

10 situps

then

800m run

10AM WOD

Five rounds

Alternate between 200m run and 250m row at the start of each round

10 Deadlifts 185/155/143/103

2 Clean and Jerks same weight

5 burpee pull ups

10 Wallballs

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