CrossFit Kivnon 171222


SWOD- 20 min cap Accessory work! 

A1- barbell bent row 5/4/3/2/1

A2- skull crushers with barbell 8/7/6/5/3 (tricep extensions) have a partner spot 

WOD- 15 min 

3 rounds for time

400m Run 

10 wall ball shots 20/14#

10 push ups sub elevated push ups on a bench

10 T2B sub knees to elbow sub knees to 90


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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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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