CrossFit Kivnon 190219


SWOD- clean complex 1 squat clean 1 hang squat clean 1 s2oh 20 min to find max load

WOD- 7 min AMRAP 5 back squat from ground not rack 135/95# masters 95/65# 1 fence run 1 rope climb Partner wod- 5 min amrap 10 bench press 135/95 10 burpees Rx+ 185/125 bench press Split reps as needed One partner working at a time Spot each other on the bench press 


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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

Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

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