“Chock Full O’Nuts”

CrossFit Kennett Square – CrossFit

CrossFit

1. Weightlifting – Overhead Squat

2. Conditioning – “Chock Full O’Nuts”

Weightlifting

Overhead Squat

Build up to a working set of:

2 x 3

Conditioning

Chock Full O’Nuts (AMRAP – Rounds and Reps)

7 min AMRAP

9 Overhead Squats

7 Lateral Burpee Over Bar

9 Sumo Deadlift High Pull

7 Lateral Burpee Over Bar

Alpha: 95/65

Bravo: 75/55

Charlie: 65/45, Burpees

KSQ30

9:15AM KSQ30

On a 16-minute clock…

Min 0: AMRAP Goblet Squats

Min 1: AMRAP Burpees

Min 2: AMRAP Kettlebell Sumo Deadlift High Pulls

Min 3: Rest

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