CrossFit Kivnon 180820


SWOD- 

A. Weighted GHD EXTENSIONS- 20 min cap 10/9/8/7/6/5/4/3/2/1 Increase weight each set If you are not adding weight keep sets at 10/10/10/10/10

B. Weighted dips 6/5/4/3/2/1 increase weight each set If you are doing body weight or assisted stick with 10/10/10/10/10

WOD- 15 min AMRAP 5 snatch (squat or power from the ground) 135/93 masters 95/63# 3 bar muscle ups sub jumping MU if u have pull-ups and dips, sub c2b if you don’t 1 fence run 


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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

8333 Case Street, La Mesa, CA 91942 

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