“Carnivale”

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

Split Jerk

Deadlift

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