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.


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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