CrossFit Kivnon 201403 9AM FREE WOD!!!

Metcon (AMRAP - Rounds) 16 minute EMOM Min 1- 30 second wall sit hold Min 2- 10 burpees Min 3- 30 second plank Min 4- 10 air squats If you want a challenge then on the burpee and air squat minutes do those movements for the entire minute