CrossFit Kivnon 190513


3 rounds

400m run then 1 minute max burpees.

Then -

16 minute EMOM of SQUAT CLEAN AND JERK

Warm up a bit, and start out this EMOM using about 50% of your 1 RM squat clean and jerk.

Slowly work up each minute to about 80% or so and work on FORM.

No need to go up past that for the rest of the minutes.

We'll be going heavy in the weeks to come.

Once you hit 80%, work on finding that perfect rep, not just getting the bar overhead.


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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