CFKSQ

Strength WOD 10.31.17

CrossFit Kennett Square – KSQ Strength Overhead Squat (Build to heavy set of 3) Barbell Conditioning 2 (EMOM x 10 min) Snatches Clean & JerksMin 1-5: 4 Snatches (185/135) Min 6-10: 6 Clean and Jerks (185/135)

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“Trick or Treat”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Trick or Treat” Conditioning Trick or Treat (AMRAP – Rounds and Reps) 20 min AMRAP 10 Push Jerk (95/65) 12 Front Rack Lunge (95/65) 14 Burpees 16 Double Unders

CrossFit

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“Take Your Ball”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Weightlifting – Deadlift warm-up 2. Conditioning – “Take Your Ball” Weightlifting Deadlift 5 x 40% 4 x 50% 3 x 60% 3 x 65% Conditioning Take Your Ball (Time) For Time: 400m Med Ball Run (20/14) -into- 2 Rounds 25 Deadlifts (225/155) 30 Wall Balls…

CrossFit

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