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CrossFit Kivnon 191128


WOD: Metcon (Time) HAPPY THANKSGIVING WOD In teams of 2 or 3... The wall ball is the turkey... don’t drop it!! It can’t hit the floor!! If it does it’s a 5 burpee penalty right then and there... every member of the team has to do five Only one team members works at a time while that team member works the other one or two must hold the paleo chair 6 rounds for time 30 wall ball shots 20/14# 30 med ball sit-ups handing the tossing the med ball back and forth.. 30 med ball step ups 24/20" 30 overhead lunges 20/14# 30 ghd extensions with same med ball Rx+ use 53/35 kB instead of wall ball and sub thrusters instead of wall ball shots 


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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

Crossfit Kivnon 01/01/2021

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Crossfit Kivnon 12/31/2020

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

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