CrossFit Kivnon 180816


Happy Birthday Bre!! She wanted a chipper🤔.... WOD- for time: there will be a cap 50 Box jumps 30/24 masters 24/20" 10 Ohs 95/63# masters 75/33# 50 Sit ups 20 kB swings 70/53 masters 53/35# 200 double unders sub 400 singles 25 Box jumps 30/24 masters 24/20" 5 Ohs 95/63# masters 75/33# 25 Sit ups 10 kB swings 70/53 masters 53/35# 100 double unders sub 400 singles 


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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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