CrossFit Kivnon 180706


SWOD- Shoulder Press (“Strict press” 2/2/2/2/2 all sets at 95% or above) 20 min cap

WOD- 12 min AMRAP 5 back squat from the ground 185/133# masters 135/93# if you have should ROM issues u can do it from the rack 5 burpees over the bar 5 HSPU SUB 5 sec hand stand hold sub 5 pike pushups on a box 

7pm clas!!!! So you have the hour for: Max 1 rep of bear complex With out dropping bar: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Coach matty might let you squat clean into a thruster🤔


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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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