CrossFit Kivnon 180510


Keep track of total reps for all three rounds. You will submit one number

Wod- AMRAP: as many reps as possible 5 min AMRAP 5 S2oh 95/63# masters 75/33# 5 burpees Rest 2 min 5 min AMRAP 10 box step ups with 53/35# kb 10 kb swings 53/35# kb Rest 2 min 5 min AMRAP 5 HSPU 5 T2B sub 5 k2e sub knees to 90 


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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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