CrossFit Kivnon 170803


SWOD- squat clean 2/2/2/2/2/2 shoot for a new 2 rep max, first set should be at least 80% of 1 RM... should take most of the class

EXTRA CREDIT- if you finished the SWOD and have time left over perform:

GHD back extensions 10/10/10/10/10/

GHD sit ups 10/10/10/10/10

Pistol squats 10/10/10/10/10 sub banded/mod pistols 


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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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