CrossFit Kivnon 191114


SWOD: Deadlift (6 sets of 2 at 90% or above ...) You will have the whole class. For the SWOD- if new to the box or this progression then focus on form and sets of 5 at a lighter weight

Accumulate 100 ghd extensions and 30 strict pull-ups during SWOD 

WOD:  Optional WOD- 10 min AMRAP 5 pull-ups 5 hspu 5 front squats 95/65# 


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Crossfit Kivnon 01/02/2021

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

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