CrossFit Kennett Square – CrossFit
Neely (7 Rounds for reps)
7 Rounds x 3 min AMRAP
7 Deadlifts (205/145)
9 Lateral Burpees Over Bar
5 Strict Pull-ups
Rest 3 minutes between each AMRAP
This workout is in honor of our own coach and friend, Corporal Brian Neely, serving the State of Pennsylvania as a State Trooper from 1995 through his retirement in 2020.
Substitutions
Deadlift: 2 KB or 2 DB / Odd Object
Pull-ups: Table / Towel / Bent-over row
Warm-up
1)
200m Run
2)
10 Dislocates
10 Inlocates
8 Spider/Hamstring
8 Hand-Release Push-ups
8 Good Mornings
16 Cow Grazers
8 Scap Pulls
8 Hand-Release Groiners
8 Lateral Bar Hops
4 Pull-up Negatives
4 Lateral Up-Downs
3)
Warm-up Deadlift
4)
2x
3 Deadlifts
3 Burpee Over Bar
3 Strict Pull-ups