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 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

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