CrossFit Kivnon 170211


9 AM FREE WOD

21 minute EMOM

minute 1 12 lunges w plate overhead 45/35

minute 2 15 skater plyos

minute 3 5 pull-ups then 3 toes to bar

10 AM

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

"JAG 28"

For time:

  • 800 Meter Run

  • 28 Kettlebell Swings (70/53)

  • 28 Strict Pull-Ups

  • 28 Kettlebell Clean-and-Jerk (pair of 70s, pair of 53s may have to share)

  • 28 Strict Pull-Ups

  • 800 Meter Run


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