CrossFit Kivnon 170607


HERO WOD WEDNESDAY 

With a Running Clock in 35 minutes:  AMRAP in 30 minutes (with a Partner) 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100 meter Sprint

Then, 5 minutes to find a 1-rep-max Partner Deadlift.   

For the partner deadlift two people are on one bar!!

For the AMRAP, have one partner work while the other rests, switching after each full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift

.Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice. Source: www.crossfit.com Movements : Deadlift, Double Under, Pull-Up, Push-Up, Run


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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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