CFKSQ

“Raise Your Hand”

CrossFit Kennett Square – CrossFit Conditioning Raise Your Hand (2 Rounds for reps) 2 x 5 min AMRAP 5 Chest-to-Bar Pull-ups 10 Push Press (95/65) 15 Double Unders Rest 5 minutes between AMRAPS

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“Honest to Goodness”

CrossFit Kennett Square – CrossFit Conditioning Honest to Goodness (Time) 15-12-9-6-3 Power Snatch (95/65) Box Jump (30/24) Weightlifting Bench Press (5 x (1×3)) Start with 60-70% of last week’s last 1×5 and build.

CrossFit

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Endurance WOD 01.15.17

CrossFit Kennett Square – CrossFit Conditioning Station to Station (6 Rounds for reps) 6 Rounds 1:00 Max Cal Row 1:00 Max Sit-Ups 1:00 Max Russian KBS 1:00 Max Calorie Air Assault Bike 1:00 Rest

CrossFit

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