CFKSQ

“Runaway”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Runaway” 2. Performance & Fitness Conditioning Runaway (AMRAP – Rounds and Reps) 9 min AMRAP 45-35-25-15-5 Air Squats Run 200m after each round Performance & Fitness Handstand Push-ups (4 max-rep sets) 4 x max-rep sets (record your highest) Rest :90 between efforts

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Deadlift Heavy Single

CrossFit Kennett Square – CrossFit Workout of the Day 1. Weightlifting – Deadlift Heavy Single 2. Conditioning – “Team Sprint Row Conditioning” Weightlifting Deadlift (1×1) Conditioning Team Sprint Row Conditioning (Calories) In teams of 3: On a running clock, each member of the team will row for :20 in the minute for 8 minutes. Score…

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Strength WOD 9.28.17

CrossFit Kennett Square – KSQ Strength Snatch (5 sets) 2 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% Snatch Grip Deadlift (5 x 5) @ 90% * 3 second pause in the power (pockets) position Back Squat (5 x 5) @ 75%

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