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    CrossFit Kivnon 170107

    9AM Free WOD!

     

    24 Minute AMRAP

    Teams of 2 or 3 accumulate (one working at a time) rounds of 

     

    48 Air Squats

    24 Burpees

    12 Pull-ups

    6 HSPU (Substitute 12 Push-ups)

    Fence run together 

     

     

    10 AM WOD

     

    5 rounds kinda for time - 

    400m run or 500m row (you can alternate)

    10 clean and jerks 115/103

     

    The runs and rows are at a comfortable pace that you can recover but keep moving, then the clean and jerks should be all out, touch and goes, cycle that barbell as fast as possible.  

     

     

     

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    8333 Case Street, La Mesa, CA 91942 

    E-mail: crossfitkivnon@gmail.com 

    Tel: 619-784-6548

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