CrossFit Kivnon 190409
16 minute EMOM
2 bar muscle ups (sub jumping from box)
10 alternating one arm DB or KB snatches, with a challenging weight
10 one arm overhead walking lunges with the same KB or DB
(switch arms every set)
RX+ is 2 DBs or KBs for the movements.
One in each hand, snatch both ground to overhead (devil's press) and use both for walking lunges, minimum 40 lbs for guys and 25 for girls
10 minute AMRAP
As a class, flip the big tire as many times as you can in 10 minutes, one of you at a time, teams of twos, threes, fours, whatever it takes.