CrossFit Kivnon 200409

Helen (Time)

3 Rounds for time of:  400m Run  21 Kettlebell Swings, 53# / 35#  12 Pull-ups

At home mark a run that’s 400m Or go for a minute run out and minute run back (2min run) If you don’t have a kB, you can swing a dB or sub hang snatches with the dumbbell If you don’t have a  pull up bar sub bent over rows with barbell or kB or dB or what ever you can find like a back pack filled with something or sub pushups