CrossFit Kivnon 180419


psssssst...... It's Chipper time!

For time, and you gotta earn that barbell-

50 Wallballs 20/14

50 Double-unders

40 Burpees

40 Walking Lunges (just BW)

30 Toes to Bar

30 KB Swings 53 / 35

20 Power Cleans

20 Deadlifts

10 Front Squats

10 Ground to Overhead

5 Snatches (power or squat)

5 Back Squats

3 Rope Climbs

3 Muscle-ups (Bar or Rings)

155 / 103 barbells (125 / 83 masters)

40 minute time cap if needed.


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Crossfit Kivnon 09/24/2020

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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