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.