CrossFit Kivnon 191024


SWOD: Bench Press (10/9/8/7/6/5/4/3) You will have all class to do the bench and deadlift... if you finish early you can do the optional wod

SWOD: Deadlift (10/9/8/7/6/5/4/3) If you are sore from the week or don’t want to deadlift shoot for the same reps with front squat

WOD: Metcon (AMRAP - Rounds and Reps) This wod is optional- the SWOD should take the whole class if not do the following: 10 min AMRAP 10 box jumps 24/20" 10 push press 95/65# 


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Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

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