CrossFit Kivnon 171113


SWOD- 1rm front squat. This should take you the whole class.. rest between reps


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CrossFit Kivnon 200528

WOD: Metcon (Time) 4 rounds for time 20 min cap400m run 10 ghd extensions 8 hang power snatch 95/65 6 HSPU Rx+135/95 SWOD AFTER THE WOD (1 rep max) 10 min to find 1 rep max clean and jerk after the w

CrossFit Kivnon 200527

WOD: Donny for time 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 To learn more about Donny click here 225/165 M

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