CrossFit Kivnon 190715

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another athlete! We will be doing team wods every Friday until the throwdown! https://www.crossfitkivnon.com/throwdown Also, we will be doing a strength progression for front squat and squat snatch for six weeks! Try to make it every week, you can’t expect to PR if you don’t show up. MECHANICS, CONSISTENCY then INTENSITY!!

SWOD- Front Squat (6 sets of 4 reps) all sets at or above 85% of 1RM front squat 25 min cap Metcon (AMRAP - Rounds and Reps) WOD- 15 min AMRAP 10 calorie row 10 sit ups 10 dB alternating power snatch 50/35# (5each arm) 1 fence run Run counts if you finish it before time it up Rx+ ghd sit-ups, 70/53 kB for snatch,