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

Recent Posts

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE...

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking...

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS...