CFKSQ

Strength WOD 11.19.17

CrossFit Kennett Square – KSQ Strength Back Squat (4 Rounds) :30s/ 2:30 rest max reps @ 70% Power Snatch (EMOM x 10) 2 reps Build weight each set Back Squat (5 x 3) @ 85%

CrossFit

admin


Endurance WOD 11.19.17

CrossFit Kennett Square – CrossFit Workout of the Day Endurance Partner Hundreds (Time) In teams of 2 For Time: 100 Double Unders 100 Push-ups 100 Box Jumps (24/20) 100 Ab-Mat Sit-ups 100 Kettlebell Sumo Deadlift High Pulls (70/53) 100 Air Squats 100 Burpees

CrossFit

admin


“Hall and Oates”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Hall and Oates” Conditioning Hall and Oates (AMRAP – Rounds and Reps) In teams of 2: 20 min AMRAP 50 Calorie Row (shared) 100m Farmer’s Carry (53/44) (together) 50 Shoulder to Overhead (95/65) (shared) 100m Farmer’s Carry (together)

CrossFit

admin