CrossFit Kivnon 191210


SWOD: Clean and Jerk (6 sets of 3 at 75% or above... 35 min) Today you can power clean and jerk or squat clean and jerk

WOD: For time... 20 min cap 10 barbell curls 10 plate push ups 1 fence run 9 barbell curls 9 plate push ups 1 fence run 8 barbell curls 8 plate push ups 1 fence run 7 barbell curls 7 plate push ups 1 fence run 6 barbell curls 6 plate push ups 1 fence run 5 barbell curls 5 plate push ups 1 fence run 4 barbell curls 4 plate push ups 1 fence run 3 barbell curls 3 plate push ups 1 fence run 2 barbell curls 2 plate push ups 1 fence run 1 barbell curl 1 plate push up 1 fence run Rx 75/35# Plate push ups with the plate on your back 45/25# Rx+ 95/65# and 185/135 bench press have to do both for rx+ 


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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

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

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