CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Big Wave”
2. Weightlifting – Back Squat
Conditioning
Big Wave (AMRAP – Rounds and Reps)
7 min AMRAP
150m Row
7 Thrusters
*Each 10m counts as 1 rep, so 1 round = 22 reps
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Weightlifting
Back Squat
5 x 45%
(4 x 55%) x 2
(5 x 65%) x 2