CrossFit Kivnon 161210


9AM Free WOD

20 Minute AMRAP

Fence run

2 Pistols (hold on to something if you have to, but get full range of motion)

5 HSPU (or 10 Push Ups)

10 Situps

15 Air Squats

10 AM WOD

Spend 30 minutes warming up and working into a heavy set of 4 Deadlifts, aim for bodyweight x 1.50

then:

12 Minute EMOM

4 Deadlifts at 75% of the weight you worked up to above

8 Wallballs 20/14


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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