CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Heavy Thruster warm-up
2. Conditioning – “Cheese and Crackers”
Weightlifting
Thruster
– 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
Conditioning
Cheese and Crackers (Time)
For Time
Row 1500
40 Thrusters
Alpha: 135/95
Bravo: 115/80
Charlie: 95/65
KSQ30
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