CFKSQ

“Dragonflies”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Dragonflies” 2. Performance & Fitness Conditioning Dragonfiles (Time) 4 Rounds for Time 20 Ab-Mat Sit-ups 10 Back Squats (135/95) 10 Toes to Bar Performance & Fitness 2 sets, not for time: As Heavy As Possible 10 Alternating Dumbbell Power Cleans (each – 20…

CrossFit

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“Free The Beast”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Weightlifting – Power Clean 2. Conditioning – “Free the Beast” Weightlifting Power Clean (1×3) Warm up to: 1×5 67% 1×5 77% 1×3 87% Conditioning Free The Beast (Time) For Time: 30 Pull-ups Run 1600m 30 Pull-ups

CrossFit

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“Double Mint”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Double Mint” Conditioning Double Mint (5 Rounds for reps) 5 x 2 min AMRAP 5 Burpees 5 Box Jumps (24/20) Rest 2 min between each AMRAP

CrossFit

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