Crossfit Kivnon 06/23/2020

WARM UP

(00:00 - 10:00) 2 MIN DU/SU 20 GOOD MORNING 20 LUNGES 20 AIR SQUATS 20 JUMPING JACKS 20 BACK EXTENSIONS 20 PASS THROUGHS


SWOD: SQUAT SNATCH  (15:00 - 35:00) @ 75 - 80% 5-3-2-2-2-2-2


WOD: STEP, SKIP & PUMP (Time) (40:00 - 60:00) 3RDS 10 DB BOX STEP OVERS 10 DEADLIFT 50 DOUBLE UNDERS 10 GHD SIT UPS 10 HSPU GPP - 20" BOX + 20 MED BALL FOR BOX STEP OVERS 95 LBS DEADLIFT 100 SU ABMAT SITUPS 10 PUSH UPS FITNESS - 24/20" BOX + 35/20 DB 135 LBS DEADLIFT 100 SU V-UPS 10 PICKED PUSH UPS RX - 24/20" BOX + 50/35 DB 225 LBS DL

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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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