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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 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

Crossfit Kivnon 01/01/2021

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

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