CrossFit Kivnon 190304


30 Minute EMOM (ish)

Minute 1 10 air squats

Minute 2 5 burpee over the bar (not facing)

Minute 3 10 KB swings 53/ 35

Minute 4 10 sit-ups

Cycle through those four movements 5 times,

When you reach the 20 minute mark, switch to

1 clean and jerk 135 / 95

every thirty seconds for the remaining 10 minutes.


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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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