CrossFit Kivnon 180120


Teams of 2 or 3

Not for time and not in any particular order -

Must complete entire task before moving to another -

Accumulate 10 minutes mix / match paleo chair, plank, handstand hold on wall, or dead hang.

60 partner wall-ball shots.

60 partner wall-ball sit-ups.

60 walking lunges with wall-ball overhead.

10 cross the box long ways wheelbarrow walks or handstand walk (assisted ok).

Extra credit -

60 strict pull-ups, partner only assist, no bands or kipping.


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Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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