CrossFit Kivnon 191213


SWOD: Squat Snatch (35 min cap) All 5 sets of 2 at or above 85% if you don’t want to snatch Do 5 sets of 10 ohs at a light weight

WOD- 10 min cap... this is for reps Get as far as you can in 10 min 20 front lunges with kB 53/35 20 box step ups with 53/35# kB 20 kB swings 53/35 20 kB sumo deadlift hi pulls 53/35 20 ghd extensions 20 mountain climbers 20 sit ups 20 kb G2Oh 53/35 20 kB thrusters left arm 53/35 20 KB thrusters right arm 53/35 20 KB one arm rows 10 each arm 53/35 20 burpees 20 kB windmills 53/35 200m farmer carry with one 53/35 kB 


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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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