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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SWOD: Back Squat 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY *TWO WEEKS AGO WE DID 8 X 3 REPS SWOD: Squat Snatch 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY

Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

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