CrossFit Kivnon 181129


Cash in - 100 flutter kicks

(left right = 1 rep)

(feet stay 6 to 18 inches off ground)

Then 4 rounds -

3 power cleans 225/165 (Masters 185/135)

6 chest to bar pull-ups

9 Box Jumps 30/24

12 HSPU

15 GHD Sit-ups

Cash out - 3 rope climbs

40 minute time cap if needed.


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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 

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