CrossFit Kivnon 181124


9 AM Free Class

For time -

10 Burpees

Fence Run

20 Pushups

200m Run

30 Situps

400m Run

40 Air Squats

800m Run

40 Air Squats

400m Run

30 Situps

200m run

20 Pushups

Fence Run

10 Burpees

10 AM Members WOD

2 Minute AMRAP

8 Burpee to bar

10 Box Jumps

20 American KB swings 53/35

20 Wall-balls with a lighter weight 14/10

20 Single unders

20 Situps

Fence Sprint

Rest 5 minutes

3 minute AMRAP

rest

4 minute AMRAP

rest

for time


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Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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