CrossFit Kivnon 181121

Happy Birthday Vinh!

(One day late, had to squat yesterday.)

It's rumored you like shoulder work, especially HSPU, so get after it!


3 rounds for time -

21 pull-ups


9 Thrusters 135/95

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

The "Marco" Hero WOD was first posted on as the workout of the day for Sunday, July 5, 2015 (150705).

8333 Case Street, La Mesa, CA 91942 


Tel: 619-784-6548

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