CrossFit Kivnon 180924


SWOD- 20 min cap

1. Weighted Pull-ups (5/5/5/5/5) ork up to a weight that you can do 5 sets of 5 reps at the same weight 2. Bent Over Row (5/5/5/5/5 stick with the same weight for all five ) WOD- 10 min AMRAP 5 deadlift 185/128 masters 155/103# 5 burpees over the bar 5 HSPU sub pike push up on a box/bench 


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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 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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