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
6 HSPU (Substitute 12 Push-ups)
Fence run together
10 AM WOD
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.