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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Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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