CrossFit Kivnon 190924


WOD: Metcon  6 min AMRAP 10 squat cleans 155/105 masters 95/65# 10 hspu Rx+ 185/130 masters 135/95#

WOD: Metcon 6 min AMRAP 10 burpee pull-ups 1 fence run

SWOD: Deadlift (5 rep max unbroken deadlift after the WODs) 20 min cap If worried about the weight then do 5x10 at a lighter weight 


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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