CrossFit Kivnon 191213


SWOD: Squat Snatch (35 min cap)
All 5 sets of 2 at or above 85%

if you don’t want to snatch Do 5 sets of 10 ohs at a light weight



WOD- 10 min cap... this is for reps
Get as far as you can in 10 min

20 front lunges with kB 53/35
20 box step ups with 53/35# kB
20 kB swings 53/35
20 kB sumo deadlift hi pulls 53/35
20 ghd extensions
20 mountain climbers
20 sit ups
20 kb G2Oh 53/35
20 kB thrusters left arm 53/35
20 KB thrusters right arm 53/35
20 KB one arm rows 10 each arm 53/35
20 burpees
20 kB windmills 53/35
200m farmer carry with one 53/35 kB 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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