CrossFit Kivnon 170919


Tornado Tuesday!! 

Also today is John Bell's last WOD! He is one of the hardest workers Kivnon has had going to miss you bud! Also will think of you at every beer Tuesday! We wish you the best on your new awesome adventure!! 

Today there are no barbells because the neighbors to the box and owners of the building are have a shin dig so let's do our best to keep it quiet for them!! 

Record one number on SugarWOD 2 min AMRAP Burpees 1 min rest 2 min AMRAP Pull-ups sub jumping pull-ups sub ring rows 1 min rest 2 min AMRAP HSPU sub elevated push up 1 min rest 2 min AMRAP Kb swings 70/53# 1 min rest 2 min AMRAP Max cal row, 1 cal = 1 rep 1 min rest 2 min AMRAP One arm over head squat with DB 45/25# you don't have to switch arms , you can do one arm the whole time but I would switch it up 1 min rest 2 min AMRAP Sit-ups 1 min rest 2 min AMRAP Push ups sub knee push ups 1 min rest 2 min AMRAP GHD extensions 1 min rest 2 min AMRAP TGU 45/25# 


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