CrossFit Kivnon 171205


Warm up- five minutes of double unders or singles and or double under attempts 

SWOD- 20 min to find a 3rm deadlift record your 

4 attempts leading up to it in sugar wod 

WOD- partner wod 15 min AMRAP

200m row the other partner holds 135/93# at the top of the deadlift position of your partner drops the bar stop rowing

50 push ups while one does push-ups the other 

holds a plank if you drop from the plank then your partner must stop doing push ups switch As needed

50 snatch 95/63#, masters 75/33# while one snatches the other holds a plate overhead 45/25#

50 partner medball sit-ups 20/14# 


Recent Posts

See All

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

Crossfit Kivnon 01/01/2021

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon