“Death in the Afternoon”

CrossFit Kennett Square – CrossFit

Delta

Death in the Afternoon (Time)

For Time

Bike 15/12 Calories

4 Rounds of Cindy

30 Alternating Dumbbell Snatches

Bike 12/10 Calories

3 Rounds of Cindy

20 Alternating Dumbbell Snatches

Bike 9/7 Calories

2 Rounds of Cindy

10 Alternating Dumbbell Snatches

1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Substitutions

Bike: Run 250-200-150 / Row 300-250-200

Pull-ups: Towel / Table / Dumbbell Row

Dumbbell Snatch: Barbell 75/55, Odd Object

Warm-up

1)

1:00 Cardio

8 Up/Down Dog

8 Scap Push-ups

8 Alt. Dumbbell/Barbell/Odd Object Deadlifts

5)

1 Round of Cindy

10 Dumbbell Snatches

Cool-Down

:30 Reach Through (ea)

1:00 Quad Foam or Barbell Roll (ea)