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