“Boiling Point”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Boiling Point”

Conditioning

Boiling Point (AMRAP – Rounds and Reps)

16 min AMRAP

16 Hang Power Cleans

48 Double Unders

16 Ab-Mat Sit-ups

Run 200m

Alpha: 95/65

Bravo: 75/55

Charlie: 65/45, :30 Double Under Attempts

KSQ30

9:30AM KSQ30

14 min AMRAP

14 Med Ball Cleans (20/14)

48 Jump Rope (Doubles or Singles)

14 Ab-Mat Sit-ups

Run 200m

Strength

6:30PM KSQ STRENGTH

1. Power Clean + Front Rack Lunge – de-load

5 x 50%

5 x 55%

(3 x 60%) x 5

2. Chin-ups (palms facing toward you instead of away)

5x

2-8 Reps per set (use band assistance if necessary) – see if you can add a rep from last week, at least to your first 1 or 2 sets

Rest :90 between sets

Front Rack Lunge

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