“Charleston Chew”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Charleston Chew”

2. Accessory

Conditioning

Charleston Chew (AMRAP – Reps)

Alpha:

In 15 minutes…

Run 1 mile

50 American Kettlebell Swings (70/53)

In remaining time, as many Burpee Over Box (24/20) as possible

Bravo: American Kettlebell Swings (53/44)

Charlie: Russian Kettlebell Swings (53/44); Box 20/12+

Accessory

3x

With empty barbell

10 Sots Press

15 Empty Bar Curls

Strength

6:30PM KSQ STRENGTH

1. Split Jerk

5 x 45%

(3 x 55%) x 2

(3 x 65%) x 2

(2 x 70%) x 2

2. Stamina Deadlift

4x

10/8 Calorie Row Sprint

6 Deadlifts (unbroken, touch and go) at 65%

Rest :90 in between efforts

Split Jerk

Deadlift