CrossFit Kivnon 180426


Bench Press (10/9/8/7/6)

Work quickly! 18 minute cap. Work on both the bench press and weighted pull-up.

Weighted Pull-ups (5/5/5/5/5)

Then -

8 minute AMRAP 5 wall ball shots 20/14 5 HSPU (sub 3 wall walks or 5 L sit press w DB) 5 med ball sit-ups 20/14 Rest 5 minutes.

Clean and Jerk

(8 minutes find 1 rep max. )


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Crossfit Kivnon 11/27/2020

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Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

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