CrossFit Kivnon 170104

9AM Free WOD

Partners - pick your movement.

4 rounds, 5 minutes each, with a 3 minute rest between each round.

Partners run 400m together then with time remaining in the five minutes perform max reps of:

(your choice each round)

Wallballs 20/14


Toes 2 Bar or Knees to Elbow

HSPU or Push ups

1 arm alternating KB snatch 45/25


Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.


Five rounds for time of: 225 pound Deadlift, 15 reps (women 155#) 20 Box jumps, 24 inch box 25 Pull-ups