CrossFit Kivnon 170128


9AM Free WOD

20 minute AMRAP

Start with

5 burpees

10 air squats

Fence run

Add a burpee each round but keep 10 air squats and fence run.

10 AM WOD

Based on "Linda"

For time:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight

Partner up with someone of close to same weight.

Set up three bars.

Work through your deadlifts, these should go fairly quick, SPOT EACH OTHER ON BENCH PRESS, then trade off on cleans or just each hammer through.


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