- Oct 6, 2019

CrossFit Kivnon 191007

SWOD: Split Jerk (2/2/2/2/2 all sets at or above 85% of 1 rm ) 25 min cap Sub 5x10 lunges front rack... with a weight that you can do 10 reps total (5 each leg) If you have any pain in shoulders going overhead

WOD 20 min cap... 4 rounds for time 5 squat snatch 135/95 masters 95/65 5 burpee pull-ups 400m run

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Crossfit Kivnon 01/02/2021

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Crossfit Kivnon 01/01/2021

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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