- Sep 7, 2018

CrossFit Kivnon 180908

9 AM Free Class

18 Minute EMOM

Minute 1 8 burpees

Minute 2 10 wallballs

Minute 3 30 seconds plank

10 AM Members WOD

10 rounds for time of:

30 Double Unders

5 Power Snatches, 95/65 lbs

Rest 10 minutes, then -

21-15-9 reps of:

Dumbbell Box Step-up, 50/35 lbs, 24/20 in

Pull-up

Knees-to-elbow

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