Crossfit Kivnon 200602

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

50 DU/100SU

30 LUNGES

50 DU/100SU

20 MOUNTAIN CLIMBERS

50 DU/100SU

10 INCHWORMS


B - GSWOD - EMOM (15:00 - 25:00)

5 HSPU + 5 PULL UPS


C - SWOD - EMOM (30:00 - 36:00)

3 BACK SQUATS @ 85%


D - WOD (42:00 - 57:00)

15 MIN AMRAP


8 RENEGADE ROWS (50/35)

8 BOX JUMPS

8 T2B

8 DB BURPEE

8 DB DEADLIFT

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Crossfit Kivnon 01/02/2021

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

Crossfit Kivnon 01/01/2021

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

Crossfit Kivnon 12/31/2020

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

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