CrossFit Kivnon 161025


SWOD- 20 min to Alternate between A1 and A2. Use the same weight for back squat as your OHS. If you can't safely set the load on your back from the oh position drop it rack it then back squat it A1. Ohs 3/3/3/3/3 A2. Back squat 7/7/7/7/7

WOD- for time 20 min cap 400m run 10 T2B sub k2e sub knees to 90 10 clean and jerk 135/115/93/63# 400m run 10 T2B sub k2e sub knees to 90 10 clean and jerk 135/115/93/63# 400m run 10 T2B sub k2e sub knees to 90 10 clean and jerk 135/115/93/63#

Rx+ 185/138#


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Crossfit Kivnon 01/02/2021

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

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