“Back Up”

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

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