Crossfit Kivnon 12/22/2020

WOD: Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m Run


In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan

GPP - 200M RUN 45/35 BB 12/10 WB 24/18 KB SITUPS BENCH DIPS FITNESS - 95/65 BB 14/12 WB 35/24 KB LEG RAISES BANDED RING DIPS RX - AS WRITTEN 155/115 BB 20/14 WB 53/35 KB


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Crossfit Kivnon 01/02/2021

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

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