CFKSQ

Strength WOD 4.27.17

CrossFit Kennett Square – KSQ Strength Snatch (E2M for 12 minutes) @ 90-95% Deadlift (5 sets) 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @ 90% Accessory 3 Rounds 6-8 barbell row 6-8 chin up 6-8 glute-ham raises

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“Screamin’ Demon”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Screamin’ Demon” 2. Performance or Fitness Conditioning Screamin’ Demon (AMRAP – Rounds and Reps) 11 minute AMRAP 9 Burpee Over Bar 7 Toes to Bar 5 Deadlift (225/155) Performance Bar Muscle-ups (EMOM 10) 1-3 reps every minute; if doing 2 or 3 reps,…

CrossFit

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