CrossFit Kivnon 200313


Friday the 13th wod for time


1300m run then 1 round of – 13 situps – 13 pullups – 13 pushups – 13 squats – 13 power cleans 75/35 – 13 push presses 75/35 – 13 snatches 75l/35 – 13 kettlebell swings 53/35 – 13 double unders – 13 ring dips – 13 box jumps – 13 toes to bar – 13 burpees then 1300m row

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Crossfit Kivnon 12/04/2020

GWOD: Handstand Walk 10 MINS TO WORK ON HS WALK TECHNIQUE IF YOU HAVE HANDSTAND WALK LOOK FOR MAX DISTANCE FOR THE DAY WOD: Metcon (Time) 3RDS 9 DEADLIFTS 12 PUSH UPS 15 BOX JUMPS GPP: 95/65 and 20

Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

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