CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Back Squat and Chest to Bar
2. Conditioning – “Back Up”
Weightlifting
Back Squat
Working Set:
(3 x 80%) x 3
Conditioning
Back Up (Time)
21-15-9
Back Squat
Chest-to-Bar Pull-ups
Alpha: Back Squat (135/95)
Bravo: Back Squat (115/80), Chin-Over-Bar Pull-ups
Charlie: Back Squat (95/65), Chin-Over-Bar Pull-ups
KSQ30
3 Rounds, Each for Time:
15-12-9
Goblet Squat (53/44)
Ring Rows
Rest 2 minutes between each round