CrossFit Kivnon 191128


WOD: Metcon (Time) HAPPY THANKSGIVING WOD In teams of 2 or 3... The wall ball is the turkey... don’t drop it!! It can’t hit the floor!! If it does it’s a 5 burpee penalty right then and there... every member of the team has to do five Only one team members works at a time while that team member works the other one or two must hold the paleo chair 6 rounds for time 30 wall ball shots 20/14# 30 med ball sit-ups handing the tossing the med ball back and forth.. 30 med ball step ups 24/20" 30 overhead lunges 20/14# 30 ghd extensions with same med ball Rx+ use 53/35 kB instead of wall ball and sub thrusters instead of wall ball shots 


8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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