CrossFit Kivnon 170622


After a quick five minute or so warmup (coach choice) start the clock.

For 6 minutes run out one door, to the fence, back in the other door and keep cycling.

When the clock hits the 1, 2, 3, 4, and 5 minute marks do 10 walking lunges wherever you're at. Keep moving.

Spend the rest of the class working on 10 sets of 3 reps Overhead Squat at 50% of your 1RM.

Racks are optional.


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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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