CrossFit Kivnon 190304


30 Minute EMOM (ish)

Minute 1 10 air squats

Minute 2 5 burpee over the bar (not facing)

Minute 3 10 KB swings 53/ 35

Minute 4 10 sit-ups

Cycle through those four movements 5 times,

When you reach the 20 minute mark, switch to

1 clean and jerk 135 / 95

every thirty seconds for the remaining 10 minutes.