CrossFit Kivnon 191025


There will be an optional wod if you don’t want to do the open wod... show up and find out:)

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time) 21 deadlifts 185/125 lb 21 Push Press 95/65 lb 15 deadlifts 185/125 lb 15 Push Press 95/65 lb 9 deadlifts 185/125 lb 9 Push Press 95/65 lb 21 deadlifts 255/165 lb 10 handstand push-ups 15 deadlifts 255/165 lb 10 handstand push-ups 9 deadlifts 255/165 lb 10 handstand push-ups Time cap: 9 minutes 


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

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