CrossFit Kivnon 170121

9AM Free WOD

We're going to do two separate 12 minute "death by" and the two exercises will be drawn from a hat. First exercise goes back into the hat for an equal shot at doing again. 1st minute one rep, 2nd minute 2 reps, 3rd minute 3 reps etc up to the 12th minute.


Team up to share bars and take turns working up to a heavy six step walking lunge with barbell overhead, locked out.

In your down time, work on strict ring dips, rings chest high, where you jump up to get into them.

If you don't have ring dips, work on jumping up and staying in an upright hold position for your chosen time range, could be 5 seconds, 10 seconds, etc just work on it.

We hope everyone is safe and warm this weekend. Be careful driving.