CrossFit Kivnon 171114


SWOD- 30 min cap 1RM squat snatch

WOD- for time 10 min cap 

800m Run

10 bar muscle ups sub jumping muscle ups from box if you have both pull-ups and dips sub C2B pull-ups

10 power snatch 95/63# masters 75/33#

10 push-ups sub knee push ups


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Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

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

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