CrossFit Kivnon 200521

Warm-up 2 rounds 10 perfect lunges 10 inch worms 10 kips 10 arm circles 10 chain breakers 10 airsquats 10 pushups


WOD: Metcon (- Rounds)

EMOM for 20 minMin 1 10 dB/kB power snatch 50/35 Min 2 10 T2B Min 3 10 burpees Min 4 rest Rx+ 5 bar muscle ups


Mobility 10 min to stretch or rollout or smash whatever is sore or tight post wod

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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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