CrossFit Kivnon 161231


Happy New Year's Eve everyone.

9 AM Free WOD

30 minute EMOM

Rotate between these three movements -

Minute 1 - 6 Box Jumps 24/20

Minute 2 - 6 Burpees

Minute 3 - 6 Pull Ups

(RX + is 10 reps per round.)

10 AM WOD

Not for time -

Work through 10 sets of 4 TGUs start light, increase weight each set with good form.

Work through 10 sets of 5 T2B, work on stringing together and smoothness.

Work through 10 sets of 6 GHD setups, floor to toes range of motion.