CrossFit Kivnon 180314


Brandon Luboff is leaving us this week, taking a hospital job in the L.A area, best wishes!

This one's for him -

Partners, break reps up as needed, one working at a time, reps are total, not each -

For time:

400m run together or 250 ski erg / row each

Grace

400m run together or 250 ski erg / row each

Fran

400m run together or 250 ski erg / row each

Grace

400m run together or 250 ski erg / row each

Grace is 30 clean and jerks.

Fran is 21-15-9 thrusters and pull-ups.

Use a 135 / 103 barbell for all three.

(Masters 115 / 83)

40 minute cap.


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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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