CrossFit Kivnon 200129


WOD: Metcon (Time)..... MANION PREP For time- 100 back squats 135/95

50 push press 95/65 from the ground any time you break and have to set the weight down run a 400m run

Must change weight can’t use two bars Rx+ Squat 155/105#,  135/95 push press

Post wod Mobility- spend tome working on what is sore and or tight 


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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

Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

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