CrossFit Kivnon 191105


EMOTM: Metcon (AMRAP - Rounds) For 8 min 5 strict pull ups 5 strict press 95/65 Rx+ Weighted pull-ups 53/35 Strict press 115/85

WOD: Metcon (Time) 4 rounds for time 8 burpees 8 straight bar curls 75/33# 8 push press 75/33# 8 Barbell rows 75/33# 8 sit-ups Rx+ 95/55# 


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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

Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

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