CFKSQ

Endurance WOD 4.30.17

CrossFit Kennett Square – CrossFit Endurance Makin’ Waves (Time) 30 Rounds for Time 5 Calorie Row 5 Burpees 5 Wall Ball Sit-ups (20/14) Sprint 25m

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Strength WOD 4.30.17

CrossFit Kennett Square – KSQ Strength Push Jerk (15 minutes) find a heavy 1 rep push jerk Back Squat (5 sets) 6 @ 70% 4 @ 80% 2 @ 90% max reps @ 85% Accessory 3 Rounds max time L-sit hold 8-10 strict toes to bar 8-10 ring v-out

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“Manion”

CrossFit Kennett Square – CrossFit Conditioning Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here

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