CrossFit Kivnon 190605


5 Rounds for Time

400 meter Run

20 Wall Balls (20/14 lb)

14 Kettlebell Swings (53/35 lb)

38 reps of "X"

Round 1: Push-Ups

Round 2: Air Squats

Round 3: Pull-Ups

Round 4: Alternating Lunges

Round 5: Burpees

For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups.

The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

45 Minute CAP if necessary.

RX+ is with a vest.

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.


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