CrossFit Kivnon 191122


SWOD: Deadlift (1 rep max deadlift) You will have the whole class and an optional wod if you missed the deadlift progression If you missed the the progression for deadlift shoot for 5 sets of 5 reps

WOD: Metcon (AMRAP - Rounds and Reps) Optional if you finish deadlift early and or if you don't want to deadlift 20 min AMRAP 30 double unders sub 90 singles 20 single leg deadlifts with 53/35 kB x1 ... 10 each leg 10 hand stand push ups 5 rope climbs 


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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

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

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