CrossFit Kivnon 171012


WOD- for time 35 min cap

1 mile run

5 rope climbs sub 5 pulls from ground 

10 GHD extensions

800m Run

5 rope climbs sub 5 pulls from ground 10 GHD extensions 

400m Run

5 rope climbs sub 5 pulls from ground 10 GHD extensions 

200m Run 

5 rope climbs sub 5 pulls from ground 10 GHD extensions 

1 fence run

5 rope climbs sub 5 pulls from ground 10 GHD extensions 


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Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GO

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