CrossFit Kivnon 200507

SWOD: Squat Snatch (5x5 @ 60%)

All sets at 60% or above At home if no barbell sub kB/dB one arm Squat snatch Or sub 4x10 thrusters with you have available



WOD: Metcon (AMRAP - Rounds)

15 EMOTM

Min 1 10 T2B Min 2 15/12 cal row Min 3 20 DU sub 40 singles

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Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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