CrossFit Kivnon 170107

9AM Free WOD!

24 Minute AMRAP

Teams of 2 or 3 accumulate (one working at a time) rounds of

48 Air Squats

24 Burpees

12 Pull-ups

6 HSPU (Substitute 12 Push-ups)

Fence run together


5 rounds kinda for time -

400m run or 500m row (you can alternate)

10 clean and jerks 115/103

The runs and rows are at a comfortable pace that you can recover but keep moving, then the clean and jerks should be all out, touch and goes, cycle that barbell as fast as possible.

8333 Case Street, La Mesa, CA 91942 


Tel: 619-784-6548

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