CrossFit Kivnon 200515

Warm-up

200m run 10 air squats 5 inch worms


SWOD: Back Squat (25 min )

5 sets of 3 at 85% or above At home 5x10 squats with what ever you have:)



WOD: Metcon (AMRAP - Rounds and Reps)

10 min AMRAP 10 cal row 10 devils press 2x35 dB or kB swing 70/53 for swings At home 100 singles for row If no kB or dB sub strict press with what ever you can find

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Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

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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