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