“Blowin’ in the Wind”

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

Shoulder Press

Power Snatch

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