CrossFit Kivnon 180502


A. Gymnastics- 10 min cap work quickly Max seated box jump. Sit on one box on the 20" side and jump onto another box. add plates after each successful jump. 

B. SWOD- time cap 15 min Squat Clean (3 rep max... shoot for tap and go....) C. WOD- EMOTM for 10 min 2 burpees 3 front squats at 75% of SWOD and 55% for women from the ground 4 T2b sub K2E if you go over the minute finish the round and take the remainder of the next minute off... this isn't an AMRAP... challenge yourself


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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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