CrossFit Kivnon 191227


New Saturday schedule — Free 9 am wod Members only wod 10am Gymnastics 10am Holiday schedule—- Christmas Eve 9am only - 12 days of Christmas wod Christmas Day closed New Year’s Eve regular schedule but no 7pm New Year’s Day closed SWOD- Squat Snatch (1 rep max squat snatch) We have been working up to this for over a month.... there will be a 40 min cap... if new or uncomfortable with snatch work on form and stay light ... there will be an optional wod

WOD: Metcon (Time) For time 6 rounds... 40 min cap 10 one arm oh lunge 53/35# ... switch arms as needed 10 push press 53/35 (5 each arm) 10 sumo deadlift hi pull 53/35 10 box step ups with 53/35# 


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Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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