CrossFit KIVNON 200317

Hey Kivnon!! We will be open normal

hours tomorrow!!!




SWOD: Clean complex (1 hang squat clean + 1 squat clean and jerk)

Every 90 seconds for 15 minutes

Touch and go This will be ten sets Start light and build to a heavy s

WOD: Metcon (Time)

21 push press 135/95 masters 95/65 400m rum 15 push press 400m run 9 push press 400m run

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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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