CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Clean and Jerk
2. Conditioning – “Death By Clean and Jerk”
3. Accessory
Conditioning
Death By Clean and Jerk (AMRAP – Rounds)
Every Minute on the Minute until you don’t complete your reps:
1 Clean and Jerk
…adding 1 rep each minute
Min 1 – 1 Clean and Jerk, Min 2 – 2 Clean and Jerks, etc.
Alpha: 135/95
Bravo: 115/80
Charlie: 95/65
Accessory
2x
10 Lawn Mower Rows (each side, as heavy as possible)
10 High to Low Band Chops (each side)
Endurance
10AM ENDURANCE CLASS
Death to Smoochie (AMRAP – Rounds and Reps)
25 min AMRAP
1-2-3-4-5 Laps
5-10-15-20-25 Burpee Over Box (24/20)
*This is an AMRAP, go back to 1 Lap/5 Burpees if you finish the round of 5/25