CrossFit Kivnon 200522

WARM UP

2 rounds

10 perfect lunges

10 good mornings

10 air squats

10 chain breakers

SWOD: Squat Snatch (6-5-4-3)

WOD: Metcon (Time) Easy wod before Murph on Monday3 round for time 400m run or 500m row 10 kB swings 53/35 At home sub 2 min jump rope or Jumping jacks

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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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