- May 20, 2017

CrossFit Kivnon 170520

9 AM Free WOD

Partners

15 minute AMRAP one working at a time, 400m run

rest 5 minutes

Then, one working at a time,

5 minutes plank

5 minutes max air squats and sit-ups (you can alternate, or stick with one)

5 minutes max burpees

10 AM WOD

Every other minute on the minute, perform 2 bear reps

15 sets

Suggested you add weight on the 3rd, 6th, 9th, and 12th sets and build to a heavy double.

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