CrossFit Kennett Square – CrossFit
Workout of the Day
1. Toes to Bar Line Drills
2. Conditioning – “Average Joe”
3. Accessory
Conditioning
Average Joe (AMRAP – Rounds and Reps)
Alpha/Bravo/Charlie:
12 min AMRAP
24 Double Unders
1-2-3-4…
Toes to Bar
2-4-6-8…
Air Squats
Accessory
3 Rounds (Not For Time) – As Heavy As Possible
10 Dumbbell Bench Press
50m Dumbbell Waiter Carry
Strength
6:30PM STRENGTH CLASS
Hang Power Snatch (9 Minute EMOM)
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.
Metcon (No Measure)
3 Rounds Not For Time:
50 Meter Front Rack KB Carry
25 Seated Dumbbell Overhead Presses
50 Meter Dumbbell Walking Lunge