CrossFit Kivnon 190723


WOD- for time 1 mile run 10 bar muscle ups 1 box jump 24/20# 9 bar muscle ups 2 box jump 24/20# 8 bar muscle ups 3 box jump 24/20# 7 bar muscle ups 4 box jump 24/20# 6 bar muscle ups 5 box jump 24/20# 5 bar muscle ups 6 box jump 24/20# 4 bar muscle ups 7 box jump 24/20# 3 bar muscle ups 8 box jump 24/20# 2 bar muscle ups 9 box jump 24/20# 1 bar muscle ups 10 box jump 24/20# 30 hang power snatch 95/65 30 pushups Rx+ ring MU, 30/24" box jumps, 135/95# hang power snatch There will be a 35 min cap 


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WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR