CrossFit Kivnon 171209


9AM FREE WOD (Bring a friend!)

Partner WOD - For Time - 24 Minute CAP

A runs 400

B completes 5 burpees 10 KB swings and 5 pull-ups and rests until A comes back

Switch, B runs 400, A completes the 15 reps.

You cannot start the run until your partner is back and all of your reps are done.

Time is up when both A and B have completed 4 runs each, 8 runs total or the cap hits.

10 AM FUNDAMENTALS (Turkish get up, if time pistol drills)

11 AM OLY (snatch balance, snatch drop, high hang squat snatch)