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CrossFit Kivnon 180512


9 AM Free WOD!

20 Minute EMOM

Minute 1 6 power cleans 135/93 or 12 KB Swings

Minute 2 6 DB Thrusters or 12 Wall-balls (AHAP)

Minute 3 6 Burpee toes to bar (or knee to 90)

Minute 4 6 Alternating pistols (or assisted)

1000 - 1200 open floor for members with coaching available.


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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

Crossfit Kivnon 01/01/2021

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

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