“Cheese and Crackers”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Heavy Thruster warm-up

2. Conditioning – “Cheese and Crackers”



– This session is to primarily warm-up for the metcon

– Each rep from the floor

– Build to a heavy single while keeping the metcon in mind


Cheese and Crackers (Time)

For Time

Row 1500

40 Thrusters

Alpha: 135/95

Bravo: 115/80

Charlie: 95/65


9:15AM KSQ30

On a 15 minute running clock, on the minute:

Min 0: AMRAP Calorie Row

Min 1: AMRAP Wall Balls (20/14)

Min 2: Rest

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