CrossFit Kivnon 161217


9AM Free WOD (Bring family and friends!)

Partners or Teams

40 air squats

30 push-ups

20 toes to bar

(One working at a time, complete as many rounds as possible in 20 minutes)

10 AM WOD

3 rounds for time:

10 one arm dumbbell squat snatches (left arm)

10 dumbell sit-ups (dumbbell goes floor to floor)

10 one arm dumbbell squat snatches (right arm)

10 dumbell sit-ups (dumbell gets held on the chest)

45/25


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Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat  WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL

8333 Case Street, La Mesa, CA 91942 

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