Crossfit Kivnon 08/06/2020

SLIPS

20 mins at each station

WOD: LEMMINGS QUEST (Time) 2 RDS 20 BURPEE BROAD JUMPS 20 T2B 20 HSPU 20 PISTOLS 20 DEVIL PRESS 20 CAL ROW/BIKE/SKI GPP - KNEE RAISES - PUSH UPS - AIR SQUATS - 20/15 DB FITNESS - STRAIGHT LEG RAISES - PIKED PUSH UPS - PISTOL TO TARGET - 35/20 DB RX - 45/25 DB RX+ - 50/35 DB


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Crossfit Kivnon 09/11/2020

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Crossfit Kivnon 09/10/2020

Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PVC CLEANS 10 PVC PUSH PRESS THEN 10 MINUTES TO WARM UP TO 75% OF C&J SWOD: Clean and Jerk  5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% REST 2 MINS 5 REPS @ 80%

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