CrossFit Kivnon 180718


Kivnon throwdown Wod 1  Thick Spicy Grace (Time) WOD- 8 min AMRAP WITH PARTNER 45 clean and jerks 135/93# scaled 95/53# Then alternating max burpee box jump overs 24/20” 

You will record two different scores... time for cleans and total reps for burpees 

Rest 10 min 

Heart rate throwdown wod 3 (AMRAP - Reps) 12 min amrap 50 du sub 50 singles 40 kB swings 53/35 scaled 35/26# 30 cal row 20 goblet squats 53/35 scaled 35/26# 10 T2B sub K to 90 5 pull-ups sub partner assisted pull-ups 1 partner working at a time. Each partner must perform one rep of each movement each round