CrossFit Kivnon 180621


"Daniel son" for time.  40 ghd situps sub 60 situps 50 box jump overs 24/20" 5 cleans 225/168 masters 165/103 2k row 50 pistols sub banded pistols 1 mile run 3 rope climbs sub 3 pulls from the ground 40 min cap 

If thee class is full... Half the class will do row first and half will do run first


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Crossfit Kivnon 10/01/2020

Warm-up 400M RUN 20 PASS THROUGHS 20 UP DOWNS 20 STRAIGHT LEG SIT UPS 20 JUMPING JACKS WOD: Metcon (AMRAP - Rounds and Reps) 26 MIN EMOM COMPLETE AS FOLLOWS: MIN 1 - 25 SEC PLANK HOLD MIN 2 - 10 BOX 

Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GR

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

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