“84 Lumber”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Clean and Jerk heavy single

2. Conditioning – “84 Lumber”

Weightlifting

Clean and Jerk

– Primary focus is to warm-up for the metcon

– Build to a heavy single

Conditioning

84 Lumber (Time)

3 Rounds for Time

800m Run

4 Clean and Jerks

Alpha: 205/145

Bravo: 185/135

Charlie: 135/95

KSQ30

9:15AM KSQ30

5 x 1:30 Working Set

Run 200m

AMRAP Alternating Dumbbell Hang Clean and Jerks (50/35)

Rest 1:00 between sets

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