CrossFit Kivnon 200523

Metcon (No Measure)

00:00 - 5:00 800m 5:00 - 10:00 50 air squats + 50 hollow rocks 10:00 - 15:00 150 DU or 300 singles 15:00 - 20:00 60 burpees 20:00 - 25:00 50 lunges + 50 jumping jacks 25:00 - 30:00 100ft Bear Crawl 30:00 - 35:00 :30 plank + :30 rest

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WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR