CrossFit Kivnon 170330


SWOD- EMOTM for 20 min

First min- 4 back squats from the rack 225/153# masters 205/133#

Second min- 8 kb swings 70/53# 

Alternate between movements 

* you will have to partner up for the squat racks... work with some who does similar weight. One partner starts on the back squat and the other starts on the kb swings

WOD- death by 40ft shuttle run inside the box (10 mat widths)

1x40ft run the first min 

2x40ft run the second min

3x40ft run the third min and so on 

Until you fail, keep track of how many runs/minutes completed. Once u fail cheer the other members on

Count completed runs as reps


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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