CrossFit Kivnon 120217


9 AM FREE CLASS

24 Minute AMRAP

5 Wallballs (add 5 wall balls each round)

5 air squats

5 burpees

5 pushups

200m run

Score will be how many 200m runs you complete, if you go out the door before time, it counts.

10 AM Fundamentals (rowing, and double-unders if time)

11 AM OLY (split jerk foot-work, warm-up and progression)


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Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

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