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

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.


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