CrossFit Kivnon 200421

Warm-up

3 min jump rope or jumping jacks 20 good mornings 50 glute bridges 20 pushups


SWOD: Shoulder Press (Strict press- 2 rep max)

At home if you have limited weights do 3x 10 strict press if you have kB or dB do the same for each arm or find a hub of water and press it


WOD: Metcon (Time)

6 rounds for time 5 power snatch 135/95 at home if no barbell snatch a kB or dB 5 on each arm... or a jug of water 5 burpees over the bar sub burpees then jump over whatever you snatched Immediately after you done record your time and then the next min start death by burpees


Metcon (AMRAP - Reps)

Death by burpees

Immediately after the metcon start you burpees Min 1 = 1 burpee Min 2= 2 burpees And so on until u fail record the last full round completed if you finished 10 but not 11 your score is 10

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Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

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