CrossFit Kivnon 180127


9 AM Free WOD

18 Minute AMRAP

12 box jumps (or step ups with a plate)

12 air squats (or OHS with a plate)

12 walking lunges (or plate overhead)

12 push-ups (plate on back)

Fence run (or 400, no plate)

Extra credit,

Rest 4 minutes then complete 30 burpees, not necessarily for time, just try to keep a steady pace and NOT STOP.

1000 - 1200 open floor.


Recent Posts

See All

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR