Stars & Stripes Series Workout #3 – “Neely”

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

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