top of page
    • May 31, 2020

CrossFit Kivnon 200601

A - WARM UP (0:00 - 10:00)

3 rds

250 M ROW

5 BURPEES

8 WB

6 KIPS


B - SWOD1 - E20M 15:00 - 25:00 (@50%)

3 SNATCH DEADLIFT

3 SNATCH PULL

1 SQUAT SNATCH

1 OHS


THE COMPLEX IS ALL EIGHT MOVEMENTS IN 2 MINS


C - SWOD2 - EMOM 27:00 - 37:00 (@75-80%)

1 HANG SQUAT SNATCH

1 OHS


D - WOD (40:00 - 60:00)


FOR TIME:


2000 M ROW

OR

1 MILE RUN (IF YOU DO NOT HAVE ACCESS TO A ROWER)


*IF YOU HAVE ONE ROWER EACH ATHLETE HAS 10 MINS TO COMPLETE THE ROW.

IF AN ATHLETE COMPLETES UNDER THE CAP THE NEXT ATHLETE CAN HOP ON THE ROWER AND BEGIN.

Recent Posts

See All

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

bottom of page