CrossFit Kivnon 180818


9 AM Free WOD, Bring a Friend!

20 Minute AMRAP

Partners

A runs 400m

B cycles through 10 wallballs, 10 medball sit-ups, that's one round.

B keeps going until A gets back in the door and switch off where you stopped.

Count total number of rounds completed,

Not runs :)

10 AM Members WOD

20 Minute EMOM

Minute 1 4 Back-squats 175/135

Minute 2 8 Walking lunges w 2 KB/DB front rack

Minute 3 4 Man-makers with same KB/DB

Minute 4 HSPU 8 reps


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