CrossFit Kivnon 170610

9 AM Free Class ! Bring a Friend !

Partner up for an 18 minute AMRAP (one working at a time)

50 kettlebell swings (pick your weight, make it challenging)

10 toes to bar

20 wallballs (pick your weight, make it challenging)

Fence run together

10 AM WOD

4 fence runs, build in speed each one, then

3 200m runs

2 400m runs

1 200m run

1 fence run

Make each run as fast as you can, rest as needed between efforts.

Record your fastest fence run, 200, and 400.