CrossFit Kivnon 170713


SWOD- alternate between A1 and A2. 20 min cap

A1: 2/2/2/2/2 legless rope climb sub reg rope climbs sub pulling yourself from the ground sub ring rows and airsquats 

A2:  5/5/5/5/5 strict HSPU sub kipping. RX is the little skull mat not an ab Matt sub L Sit Strict Press

WOD- 

EMOTM for 12 min

First min- 

6 air squats 

7 T2B sub k2e sub knees to 90

8 jumping lunges

Second min- 

6 kb thrusters 70/53# masters 53/35#

7 kb swings 70/53# masters 53/35#

8 kb SDHP 70/53# masters 53/35#


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon