“Ain’t No Fool”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Squat Snatch + Overhead Squat

2. Conditioning – “Ain’t No Fool”

3. Mobility


Snatch + Overhead Squat

1-1-1-1 (building)

*between the warm-up and working set, you’re really just building up to a heavy single until you feel warm for the metcon

*If you’re still working on a full squat snatch, power snatch it and overhead squat twice


Ain’t No Fool (Time)


For Time

Row 1000m

10 Squat Snatch (135/95)

20 Overhead Squats (135/95)

Bravo: 95/65

Charlie: Power Snatch + 2 Overhead Squats (75/55)
Last performed: 4/1/2017


15 min AMRAP

Row 400m

10 Ring Rows

20 Goblet Squats (as heavy as possible)

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