CrossFit Kivnon 170220

Hey Kivnon athletes!! There is still time to register for the open. If you don't know what the CrossFit open is just ask a coach or fellow member. It's a good way to see how you compare to the rest of the world or region for your age group and it's just fun!!! 

Also, Friday we will be doing the open at 6pm...Friday night light style! Come on out!! 

SWOD- 22 min for: squat clean 3/3/2/2/1

WOD- 8 min AMRAP

5 HSPU sub L-sit kb press sub wall climb

7 air squats

9 sit-ups

WOD- for time 8 min cap

21-15-9

Kb swings 70/53#

Push ups sub elevated push-ups