“Carbon Copy”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Carbon Copy”

2. Gymnastic Skill Work – Bar Muscle-ups

Conditioning

Carbon Copy (AMRAP – Rounds and Reps)

Alpha:

In 12 minutes…

5 Rounds of

7/5 Calorie Bike

14 Sit-ups

50m Farmer’s Carry (70/53)

With remaining time, complete as many rounds as possible of:

5 Handstand Push-ups

10 Alternating Pistols

Bravo:

In 12 minutes…

5 Rounds of

7/5 Calorie Bike

14 Sit-ups

50m Farmer’s Carry (53/44)

With remaining time, complete as many rounds as possible of:

5 Handstand Push-ups

10 One-Leg Step-ups (24/20)

Charlie:

In 12 minutes…

5 Rounds of

7/5 Calorie Bike

14 Sit-ups

50m Farmer’s Carry (44/35)

With remaining time, complete as many rounds as possible of:

5 Seated Dumbbell Press (25/15)

10 Feet-Together Air Squats

Strength

6:30PM STRENGTH CLASS

1. Strict Press – 7 Sets

2. Power Snatch Cycling:

6 x

AMRAP at 60% 1 RM

Record the highest number of reps completed and the weight used for all sets

Shoulder Press

5 x 55%

5 x 65%

(3 x 70%) x 2

(3 x 75%) x 2

3 x 80%

Power Snatch

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