CrossFit Kivnon 191128

WOD: Metcon (Time)
In teams of 2 or 3...
The wall ball is the turkey... don’t drop it!! It can’t hit the floor!! If it does it’s a 5 burpee penalty right then and there... every member of the team has to do five

Only one team members works at a time while that team member works the other one or two must hold the paleo chair

6 rounds for time
30 wall ball shots 20/14#
30 med ball sit-ups handing the tossing the med ball back and forth..
30 med ball step ups 24/20"
30 overhead lunges 20/14#
30 ghd extensions with same med ball

Rx+ use 53/35 kB instead of wall ball and sub thrusters instead of wall ball shots 

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8333 Case Street, La Mesa, CA 91942 


Tel: 619-784-6548

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