CrossFit Kivnon 171115

Great job on snatch yesterday!! Mechanics, consistency and then intensity!! 

Hero wod Wednesday!! Show up early or on time  today!! Wod has a time cap of 45min so if you are late make sure you get warmed up... we can’t stop everyone else to warm up those who are late!!! 


“DESFORGES” for time... 45 min cap!!! 

5 rounds: 12 deadlifts @225/153LBS, 20 pull-ups sub jumping pull-ups  12 clean and jerks @135/93LBS, 20 knees to elbows sub knees to 90 

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.