CrossFit Kivnon 200122


WOD: Barraza (AMRAP - Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-ups In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006 To learn more about Barraza click here 275/190 Rx 225/165 masters 

Bootcamp-

CrossFit Kivnon 200122 BOOT: Metcon (No Measure) "STRENGTH" 20 min EMOTM 1- 6 bicep curl + shoulder press 2- 8 dumbell front squats 3- 6 pullups/ ring rows 4- 3 renegade rows "METCON" 7 min AMRAP 1,2,3,4 and so on... Up downs Russian kB swings Box jumps REST 3 min 7 min AMRAP 1,2,3,4... and so on Up downs Wall balls Sit-ups 


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Crossfit Kivnon 10/01/2020

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Crossfit Kivnon 09/30/2020

Warm-up 500M ROW/400M RUN 5 INCH WORMS 20 PASS THROUGHS 15 PUSH PRESS 10 FRANKENSTEINS 10 HIGH KNEE PULLS 1 MIN OF DOUBLE/SINGLE UNDERS INTO EMPTY BAR WARM UP 2 RDS (1 RD CLEAN GRIP, 2 RD SNATCH GR

Crossfit Kivnon 09/29/2020

Warm-up 4 MIN AMRAP 10 AIR SQUATS 10 SCORPIONS (5/5) 10 SAMSON STRETCHES 10 JUMPING JACKS 10 BACK SQUATS WITH AN EMPTY BAR WOD: Back Squat (1 RM ) TODAY, WE WILL BE LOOKING FOR OUR 1 REP MAX. (30 MI

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