CrossFit Kivnon 170116


Normal hours today!!

Hero WOD "Del" for time- 40 min cap

25 burpees

400 meter run with 20/14# medicine ball

25 weighted pull-ups with 20/14# medicine ball sub strict pull-ups sub kipping 

400 meter run with 20/14# medicine ball,

25 handstand push-ups sub L sit press or wall walks

400 meter run with 20/14# medicine ball

25 chest-to-bar pull-ups sub kipping/band

400 meter run with 20/14# medicine ball

25 burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


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