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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 12/31/2020

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

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