CFKSQ

“Ring the Bell”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Ring the Bell” Conditioning Ring the Bell (Time) 22 min AMRAP Run 800m 15 American Kettlebell Swings (53/44) 15 Kettlebell Sumo Deadlift High Pull (53/44)

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Strength WOD 8.31.17

CrossFit Kennett Square – KSQ Strength Power Clean (5 x 5 ) 70% Push Jerk (5 x 5) @ 70% Push Press (5 x 5) @ 70% Accessory Barbell Conditioning: EMOM, 6 minutes 3 power cleans + 3 front squats + 3 push jerks *weight should be heavy but efficient

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“Karen”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Karen” 2. Performance & Fitness Conditioning Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Performance Bar Muscle-ups (3 x max rep) 3 x max rep unbroken Bar Muscle up Rest :90 between each effort Fitness Strict Pull-ups (3 x max rep)…

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