- Sep 22, 2018

CrossFit Kivnon 180922

9AM Free Class

5 rounds for time -

16 walking lunges 45/25 plate overhead

16 ground to overhead plate

16 sit-ups with plate

200 meter run with plate

10AM Member's WOD

For time (7 minute CAP)

20 squat cleans 135/95

20 squat cleans 185/125

20 squat cleans 225/155

RX + is synchronized with a partner.

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WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE

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Crossfit Kivnon 09/18/2020

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Crossfit Kivnon 09/17/2020

Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DA

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