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