CFKSQ

“Freewheelin'”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Freewheelin'” 2. Performance & Fitness Conditioning Freewheelin’ (Time) 5 Rounds for Time 8 Push Jerks (135/95) 12 Ab-Mat Sit-ups 16 Lateral P-Bar Hops Performance & Fitness Thruster (3 x 10) Warm-up, then: (de-load) 10-10-10 40-50% 1 RM Same weight all 3 sets

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Endurance WOD 12.17.17

CrossFit Kennett Square – CrossFit Endurance Even Further on up the Road (Time) 50 Rounds for Time 1 Push-up 2 Burpee Pull-ups 3 Kettlebell Sumo Deadlift High Pulls (70/53) 4 Air Squats

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Strength WOD 12.17.17

CrossFit Kennett Square – KSQ Strength Split Jerk (6 x 3) @ 70-80% Sumo Deadlift (3 x 6) Heavy, but controlled Build weight each set

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