CrossFit Kivnon 161018


SWOD- 20 minutes to alternate between A1 and 2. Use the same weight for your back squat as your OHS A1. 4/4/4/4/4 ohs sub front squat if u have an injury A2. 6/6/6/6/6 back squat

WOD- 20 min AMRAP 3 squat snatch 135/115/93/63# 5 Ohs 135/115/93/63# 1 fence run with medball 20/14#

Rx+ 155/103#


Recent Posts

See All

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR