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CrossFit Kivnon 180115


NORMAL HOURS TODAY!

Don’t forget to register for the open!! If you don’t know what the open is ask the coach!!

https://www.facebook.com/crossfit/videos/10154972765397676/ 

SWOD- squat clean and jerk 6/5/4/3/2 ... 25 min cap

WOD- for time...  there will be a cap. We will stagger start times to accommodate the rowers

10 bar muscle ups sub assisted BMU sub C2B 

25 wall ball shots 20/14#

250m row 

25 wall ball shots 20/14# 10 bar muscle ups sub assisted BMU sub C2B


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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

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

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