CrossFit Kivnon 170113


SWOD- 15 min cap. alternate between A1 and A2 and A3

A1- 10/10/10/10/10 elevated ring rows. Put feet on a box. If you can't do that do ref ring rows 

A2- 10/10/10/10 ring push ups sub hr push-ups sub elevated push ups no knee push ups

A3- 10/10/10/10/10 ghd extensions 

WOD- 12 min AMRAP

Farmer Cary to fence and back hold TWO 45/25# plates so (90 total/50total). This counts as one rep

20 sit ups

WOD- for time. 10 min cap

100 double unders sub 300 singles 

20 hang power cleans 155/103# masters 135/73#


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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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