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 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

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