CrossFit Kivnon 190305


NOT FOR TIME !

Partners or teams of 3.

In any order, but you must complete all the reps before you move to the next movement.

Complete a 1 mile run TOGETHER.

No rowing unless a bonafide medical reason, not just cuz you don't want to. If 1 rows, both row.

Accumulate 5 minutes total in a handstand hold.

Accumulate 50 walking lunges with a pair of 50's or 35's held so that at least one head of the DB is touching your shoulder.

Accumulate 30 Turkish get-ups with as heavy a weight as you can safely handle with good form.

86 Total available reps for Wodify if you and your partner complete everything.


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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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