CrossFit Kivnon 161224


9am Free WOD

Tall Fran

21-15-9-6-3

Thrusters

Pull-ups

(Plate, empty barbell or loaded barbell for thrusters according to skill level.)

(Jumping pull-ups if needed, this is a sprint)

95/73

10am WOD

For Time

1 Squat snatch (95/73 lbs)

2 Thrusters

3 Push press

4 Power Cleans

5 Power Snatches

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Toes to Bar

9 Box Jumps 24/20

10 Situps

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.


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