CrossFit Kivnon 200211


PWOD Partner wod- 20 min AMRAP Partner A- runs 400m Partner B- holds a plank or paleo chair if u break the pose 5 burpees then and there Record total 400m runs Rx+ A- 400m run + 10 hang power snatch 95/65 masters 75/35# B- holds a plank or paleo chair if u break the pose 5 burpees then and there Record total 400m runs 


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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

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