CrossFit Kivnon 170701


9 AM Free WOD

15 minute AMRAP

A runs 200m

B does 10 wall balls and 5 burpees

(B rests until A gets back if quick enough or if A is quicker waits until B is done)

Rest 5 minutes

10 Minute EMOM

1 wheelbarrow across floor - switch each minute

10 AM WOD

Active recovery -

2k row or 1 mile run at conversational pace -

Mobilize, roll out, stretch

Or pick a WOD you missed during the week and get after it.

OLY class at eleven.


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Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

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