CrossFit Kivnon 190617


Kivnon's "Dirty 30"

For Time -

30 Box Jumps (24/20 in)

30 Pull-ups

30 Kettlebell Swings (56/35 lb)

30 Alternating Lunges (left right equals 2)

30 Knees-to-Elbows (elbow, not tricep)

30 Barbell Push Press (75/55)

30 GHD Sit-ups

30 Wall Balls (20/14)

30 Burpees

30 Double-Unders


Recent Posts

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Crossfit Kivnon 11/25/2020

SWOD: Back Squat 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY *TWO WEEKS AGO WE DID 8 X 3 REPS SWOD: Squat Snatch 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY

Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

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