CrossFit Kivnon 170120


For time: 30 min cap

Grace then Helen then Isabel... RAIN OR SHINE

30 Clean + Jerk 135/93# (masters 115/63 over 60)

Then: 3 rounds of 

400m run

21 kb swings 53/35# 

12 pull-ups sub banded pull-ups 

30 Snatch 135/93# (masters 115/63 over 60)

B. Mobility- roll out what is sore, stiff and or tight tight. 


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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

Crossfit Kivnon 01/01/2021

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

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