CrossFit Kivnon 180308


A. In 20 minutes...5 x 250m row rest between each attempt, record your fastest time

B. WOD- 10 min AMRAP

6 T2B sub K2e sub k2 90

6 DB/kb strict press (3 each arm) non push press if you can strict it go lighter 50/35#

6 One arm ohs ( 3 each arm) 50/35#

Only on kb/dB per person use same weight for each movement

C. WOD- 10 min cap 

21-15-9-9-15-21 

DU sub attempts

Medball sit-ups 20/14#


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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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