CrossFit Kivnon 170401
9 AM Free WOD
18 Minute AMRAP
5 Pull Ups (Substitute pull-up off floor with bar in rack)
20 Double Unders (Substitute 20 singles, if you have one DU, then count your attempts, practice!)
Fence Run, or 200m, or 400m (your call)
10 AM WOD
Hit a WOD you missed during the week or roll out, stretch those sore body parts, maybe do a light 2 or 3 k row, run / jog for a bit of active recovery.