CrossFit Kivnon 180208


SWOD- 13 min

A. Bench press 3RM

B. Strict pull-ups 5/5/5/5/5 add weight if you can... NO KIPPING

WOD- 5 min AMRAP 3 deadlifts 275/183#, masters 205/133# 7 push presses 115/73#, masters 95/43#

*will need two bars... we will run heats for the first wod if there isn’t enough bars

WOD- 5 min AMRAP 

5 snatch power or squat 135/93 masters

95/63#

3 bar muscle ups sub 3 C2B

Record one number for the two WODs ... max reps


Recent Posts

See All

Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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