CrossFit Kivnon 170707


Don't forget to sign up for the in house comp!!! Last day to get everything figured out is the 8th! It will be fun!!!!!!!

"Gonna need two boards for this one" for time

40 MINUTE CAP

WOD- partner WOD for time 100 kb swings 70/53# while One partner works the other does supermans 50 deadlift 225/163# masters 185/133# while one partner works the other does burpees 1 fireman carry to fence and back. Switch as needed, sub piggy back ride 50 medball sit ups 20/14#. Toss the medball back and forth to each other during the sit-up 1 farmer carry with partner same oly bar 225/163# masters 185/133# 1000m row while one partner rows the other sits in the paleo chair 1 farmer carry with partner same oly bar 225/163# masters 185/133# 50 wall ball shots 20/14# 1 fireman carry to fence and back. Switch as needed sub piggy pack ride 50 push press 135/93# masters 95/63# when one partner works the other does holds med ball overhead with both hands 20/14# 100 T2B sub k2e sub knees to 90 while one partner works the other mountain climbers 


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Crossfit Kivnon 11/23/2020

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Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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