CrossFit Kennett Square – CrossFit
Workout of the Day
1. Deadlift Warm-up and Pull-up Practice
2. Conditioning – “Carnivale”
3. Accessory
Conditioning
Carnivale (AMRAP – Rounds and Reps)
10 min AMRAP
10 Deadlifts
10 Pull-ups
Alpha: 225/155
Bravo: 185/135
Charlie: 155/105
Accessory
3x
10 Kneeling Zottman Curls
10 (ea) 1-arm Bent Over Dumbbell Rows
Strength
6:30PM KSQ STRENGTH
1. Split Jerk
5 x 45%
(4 x 55%) x 3
2 x 65%
(3 x 70%) x 2
2. Stamina Deadlift
4x
10/8 Calorie Row Sprint
4 Deadlifts (unbroken, touch and go) at 68%
Rest :90 in between efforts