CrossFit Kivnon 190912


24 / 40 Minute EMOM

RX is 24 minutes,

RX + is all 40.

(You can scale movements and do RX+ time too, just sayin)

Minute 1 4 Clean & Jerks 135 / 95 (95 / 65)

Minute 2 Fence Run

Minute 3 8 Wallballs 20 / 14

Minute 4 1 Rope Climb

Scale as appropriate, try to get some work in each of the rounds.

Shorten the fence run and rope climb, and drop the weight of C&J and wallballs if you can't complete in 30 to 40 ish seconds.

Sub pulls from floor to standing if you don't have rope climbs yet.


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