CrossFit Kivnon 161028


SWOD- hang squat snatch 3/3/3/3/3

WOD- every 3 minutes for 30 minutes

200m run

10 KB sit-ups 53/35# the KB touches the floor above your head. If you don't feel comfortable with this go lighter. 

5 back squat 155/135/108/73# this comes from the ground unless you have an injury, it can come from the rack

Rx+:   body weight squat for men, 80% body weight for women, add 2 bar mu each round


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Crossfit Kivnon 09/24/2020

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Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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