CrossFit Kivnon 170117


SWOD- 30 min to find:

A. Front squat 8/6/5/4/3

B. Squat clean 5/5/4/3/1 

Instead of SWOD you can do a 30min AMRAP OF 1 mile run.1 mile equals 1 rep

WOD- 12 min AMRAP-

10 cleans (power or squat) 205/143#, masters 145/83# 

50 double unders sub 200 singles

10 weighted pistol squats 35/26# kb 


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Crossfit Kivnon 01/01/2021

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Crossfit Kivnon 12/31/2020

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

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