CrossFit Kivnon 180824


A. "The BILLY" Mile run skipping rope for time You can’t move for ward unless u are skipping rope.. B. 1000m Row for time C. Death by back squat 8 min cap Rx is 1.25x BW or higher for men Rx is 1x BW or higher for women and masters men Rx masters women is 60% of BW * this should be a heavy weight for you. Will be from the rack ... you should fail and if you don’t then u didn’t go heavy enough... CHALLENGE YOURSELF!!! Score is the number of reps completed in the last completed minute 


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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

Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GO

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