CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 16 – January Push-up Challenge
2. Conditioning – “Blowin’ in the Wind”
3. Accessory
Conditioning
Blowin’ in the Wind (AMRAP – Rounds and Reps)
Alpha/Bravo:
For Time
75 Double Unders
Row 1000m
75 Double Unders
Charlie:
:80 Double Under AMRAP
Row 1000
:80 Double Under AMRAP
Accessory
5x
5 Empty Bar (or PVC) Sots press
15 Empty Bar Curls
Strength
6:30 PM STRENGTH CLASS
1. Strict Press
5 x 55%
5 x 65%
(3 x 75%) x 3
(3 x 85%) x 3
2. Power Snatch
6 x
AMRAP at 73% 1 RM
Record the highest number of reps completed and the weight used for all sets