CrossFit Kivnon 190411


With a partner -

16 minute AMRAP, clock counting down.

A does one burpee and then one wall ball 20/14

B does two burpees and then two wall balls

A does three burpees and then three wall balls

B does four of each .....

A does five of each .....

Add a rep every time you switch off

UNTIL YOU GET TO 12 REPS THEN START OVER AT 1

Score is rounds and reps, if you complete the 12s it's a round.

If you have a team of three, same thing, add a rep each time you switch off.

Then rest of class, warm up and

Bench Press 5 x 5 increasing weight each set, shoot for BW or above on at least the last set.


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