CrossFit Kivnon 180320


After warm up, spend the class working up to a fairly heavy complex of -

1 power clean

1 hang power clean

1 front squat

1 split jerk

(No Squat Cleans or Thrusters, each movement is it's own, no dropping the bar, work on your set up and explosiveness.)

Then, either run at the end, or in heats during class if needed -

(Coaches set the rowers up under the rig.)

7 Minute AMRAP

15 calorie row

15 push-ups

Score is rounds and reps.


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