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    CrossFit Kivnon 190605

     

    5 Rounds for Time

     

    400 meter Run

    20 Wall Balls (20/14 lb)

    14 Kettlebell Swings (53/35 lb)

    38 reps of "X"

     

    Round 1: Push-Ups

    Round 2: Air Squats

    Round 3: Pull-Ups

    Round 4: Alternating Lunges

    Round 5: Burpees

     

     

    For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. 

     

    The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

     

    45 Minute CAP if necessary.

     

    RX+ is with a vest.  

     

     

    This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.

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    E-mail: crossfitkivnon@gmail.com 

    Tel: 619-784-6548

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