CrossFit Kivnon 181117

9 AM Free WOD

Partners or Teams

(1 working at a time)

5 minutes max box jumps 24/20

rest 5 minutes

5 minutes max fence runs

rest 5 minutes

5 minutes max burpees

rest 5 minutes

5 minutes plank

rest 5 minutes

5 minutes max med ball sit-ups 20/14

10 AM Members WOD

8 rounds for time -

200m run

8 front squats

8 clean and jerks

1 rope climb

Pick a weight you can straight set but will be challenging for you.

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