CrossFit Kivnon 190412


EMOM

No Cherry Picking !!!

Everyone that shows up today will be put in the hat for a free T shirt, either one we have now, or one we get in the future before end of year. You get a coupon.

Drawing Saturday morning....

Every 5 minutes for 40 minutes complete a 400m run.

2 miles total if RX.

Scale as necessary so you're only working a max of two and a half to three minutes each round.

You don't have to go all out every run, but two or three of them should be a very fast pace.

Record your one fastest time.

RX+ is with a vest for all 8 rounds.


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Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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