CrossFit Kivnon 181218


SWOD- 20 min cap! Work quickly 

A. Push Press (5/5/5/5/5 ALL SETS at 70% OR ABOVE ) 20 min cap B. Bent Over Row (3/3/3/3/3 at or above 80% of 1 rep ) 20 min cap for Row and push press If you don’t have a 1 rm for the row shoot for a weight that is challenging for your first set of three and stick with that weight for the remainder of your 5 sets

WOD- 12 min AMRAP 12 cal row 3 power snatch 135/93# masters 95/63# 24 double unders sub 72 singles 5 burpees You can share the rowers ... one can start on the row and the other on snatch 


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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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