CrossFit Kivnon 190920


WOD: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 50 double unders sub 150 singles 10 ghd back extensions hold 53/35# kB sub 30 Supermans 1 farmer carry to fence holding 2x 70/53# 10 pushups Rx+ 70/53 kB for ghd extensions AND 135/95# on a barbell for farmer carry, one barbell in each arm so u will have two barbells SWOD : Shoulder Press (5 rep max strict press... no dip or jerk) SWOD POST WOD - 15 min cap 


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Crossfit Kivnon 01/02/2021

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

Crossfit Kivnon 01/01/2021

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

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