CrossFit Kivnon 200420

Warm-up

3 min jump rope or jumping jacks 20 good mornings 10 perfect lunges 5 inchworms


WOD: Karen (Time)

For Time:  150 Wall-Ball Shots, 20# / 14#

At home sub  dB or kB thrusters or jumping airsquats


SWOd: Deadlift (De-load )

5 sets of 8 at 40% of 1rep


Support Your Local Box Workout 3 (Time)

For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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