Crossfit Kivnon 06/15/2020

WARM UP (00:00 - 10:00) 2 MIN JUMP ROPE 2 RDS 10 AIR SQUATS 20 PASS THROUGHS 50 FT BEAR CRAWL 50 FT CRAB CRAWL


SWOD: SQUAT SNATCH (@75%) (15:00 - 33:00) E3OM LAST 4 SETS SHOULD BE YOUR 75% *3 REPS EVERY 3 MINS

WOD: FIRE IN THE HOLE (Time) (40:00 - 55:00) 5 RDS 400 M RUN 5 POWER SNATCHES 5 BAR FACING BURPEE OVER BAR GPP 65/55 FITNESS 95/65 RX 135/95

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Crossfit Kivnon 01/01/2021

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Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

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