CrossFit Kivnon 200413

Warm-up

5 min jump rope 20 inch worms 20 air squats 20 lunges 20 pushups

SWOD: squat Clean and Jerk (6 sets of 2 reps )

WOD: Metcon (Time)

Murph prep 2 rounds for time

400m run 25 pull-ups 50 pushups 100 air squats 400m run Wear a vest if you have one

Support Your Local Box Workout 2 (Time)

For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes

No rope sub JUMPING JACKS