Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED


WOD: Metcon (Time) EVERY 4 MINS FOR 5 RDS 24 DOUBLE UNDERS 12 SINGLE ARM DB PUSH PRESS - R SIDE 12 RING DIPS 12 SINGLE ARM DB PUSH PRESS - L SIDE 24 DOUBLE UNDERS GPP: 48 SINGLE UNDERS 8 SA DB PUSH PRESS 25/15 - R SIDE 8 BENCH DIPS 8 SA DB PUSH PRESS 25/15 - L SIDE 48 SINGLE UNDERS FITNESS: 24 DU/48 SU 10 SA DB PUSH PRESS 35/25 - R SIDE 10 BANDED RING DIPS 10 SA DB PUSH PRESS 35/25 - L SIDE 24 DU/48 SU RX: DB - 50/35 *ONLY ONE DUMBELL TO BE USED **RECORD SLOWEST TIME

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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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