CrossFit Kivnon 171107


MWOD- 8 minutes to smash, roll out and or stretch something that is tight, sore and or achey

Partner WOD- 25 min AMRAP. Split reps as needed and both partners do the run together and can pass med ball back and fourth

1 Fence run with partner carrying 20/14# ball

6 cleans (power or squat) 225/153# masters 175/113# 

1 Fence run with partner carrying 20/14# ball 

10 thrusters 135/93# masters 95/63#

1 Fence run with partner carrying 20/14# ball 

16 pull-ups 


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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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