CrossFit Kivnon 170930


9 AM Free WOD

PICK YOUR POISON 22 Minute EMOM

Each minute do 10 reps of any of the following, mix it up between rounds,

Pull-ups

Toes to bar or knees to elbows

Sit-ups

Push-ups

Burpees

Alternating lunges

V-ups

Air Squats

or a fence run

10 AM FUNDAMENTALS

11 AM OLY CLASS


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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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