CrossFit Kivnon 180105


SWOD- 8/6/5/4 squat snatch 20 min cap sub 10/10/10/10 back squat if injured shoulder

WOD- total reps 

5 min AMRAP

100m row = 1 rep

5 kb swings 70/53# masters 53/35#

Rest 1 min 

5 min AMRAP 

10 pistol squats sub banded pistols sub Bulgarian split squats 

10 DB snatch 45/25# 

5 min AMRAP 

10 GHD sit-ups sub sit-ups

10 air squats 


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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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