CrossFit Kivnon 170320


SWOD-20 minutes to front squat 4/4/4/4/4 increase weight each set... shoot for a 4rep max

WOD- 13 min AMRAP or 17.4

10 squat clean 95/63# masters 75/43#

10 T2B sub k2e sub knees to 90

WOD- 8 min to work up to a 1 rep max bear complex. ( 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press) or ( put it together... one squat clean into a thruster into a back squat into a press) 


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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

8333 Case Street, La Mesa, CA 91942 

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