CrossFit Kivnon 181103

9 AM FREE CLASS

9 - 15 - 21 reps for time of -

KB Swings (heaviest weight you can straight set)

Burpee Box Jumps 24/20

10 AM MEMBERS WOD

For time -

25 GHD sit-ups - 25 walking lunges with a DB 50/35

40 snatch grip behind the neck strict press 75/55

30 alternating one arm DB clean and jerk 50/35

20 deficit push ups using 45 or 35 plates

10 DB situps 50/35 (DB goes from chest to locked out above)

5 fence runs picking up speed each run, finishing in a sprint if possible