CrossFit Kivnon 180504


1 rep man deadlift at the 7pm wod tonight with coach Matt! Show up and lift some S@#&T!!!!!!!!!!!

SWOD- Squat Snatch (5/4/4/3/2 20 min cap)

if you don't tap and go.. pick it right back up.

WOD- 10 min AMRAP 40 double unders sub 100 singles or 40 du attempts 5 G2Oh 135/93 masters 95/63#


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Crossfit Kivnon 09/25/2020

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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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