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