CrossFit Kivnon 170915


Quarterly taxes are due today!! Yep!

SWOD- EMOTM for 8 min 

3 back squat 275/193# scaled 225/133#

Share a bar with some one... this should be heavy!!!  From the rack

SWOD- EMOTM for 8 min 

4 front rack lunges 205/143# masters 155/103#

5 sit-ups 

* from the ground. If you can't clean Rx ... go lighter! You can only use the rack if you gave a shoulder issue!!! 

WOD- 8 min AMRAP 

1 clean 225/153# masters 175/103#

3 front squats 225/153# masters 175/103#

5 push-ups 

From the ground 

* if u have a shoulder issue use the rack


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Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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