CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Bestest Buddies”
Conditioning
Bestest Buddies (Time)
Alpha:
In Teams of 2
For Time
30 Power Cleans (135/95)
50 Pistols
20 Power Cleans (155/105)
100 Forward Lunge Steps
10 Power Cleans (185/135)
150 Ab-Mat Sit-ups
Bravo:
In Teams of 2, For Time:
40 Power Cleans (115/75)
50 Pistol Mods
30 Power Cleans (135/95)
100 Forward Lunge Steps
20 Power Cleans (155/105)
150 Ab-Mat Sit-ups
Charlie:
In Teams of 2, For Time:
40 Power Cleans (95/65)
50 Feet-Together Air Squats
30 Power Cleans (115/75)
100 Forward Lunge Steps
20 Power Cleans (135/95)
150 Ab-Mat Sit-ups
Endurance
10AM ENDURANCE
Grandest Chums (AMRAP – Rounds and Reps)
24 min AMRAP
Run 800m (together)
40 Med Ball Cleans (20/14)
50 Dumbbell Step-ups (50/35)
30 Med Ball Cleans
100 Forward Lunge Steps
20 Med Ball Cleans
150-Sit-ups