CrossFit Kivnon 171215


SWOD- alternate between the following. 15 min cap

A1. Weighted pull-ups 3/3/3/3/3

A2. weight ring ring dips 3/3/3/3/3

Sub strict sub banded for both 

WOD- EMOTM for 10 min

3 bar muscle ups sub 3 C2B pull-ups sub jumping C2B pull-ups no bands

4 jumping lunges 

5 HSPU sub pike push up on bench 


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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