CrossFit Kivnon 200414

Warm-up—- if you have another warm up that gets you mobile and warm then go for it...

3 min jump rope 10 inch worms 30 Supermans 30 hollow rock 10 air squats 10 push ups


WOD: Grace (Time)

For Time:  30 Clean and Jerks, 135# / 95#


WOD: Metcon (Time)

Double Grace

60 clean and jerks 135/95 You can partner up on double Grace but it won’t be rx+


optional 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

Optional





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