CrossFit Kivnon 170301


I know it's open time but we need to run a little!!!

WOD- for time 33 min cap

buy in: 1 mile run

4 rounds

10 thrusters 95/63#

10 T2B sub k2e sub knees to 90

Cash out: 1 mile run

SWOD- 6 min to find 1 rm clean and jerk 


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Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GO

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