CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Drill Sergeant”
Conditioning
Drill Sergeant (AMRAP – Rounds and Reps)
Alpha/Bravo:
21 min AMRAP
21-14-7
Ab-Mat Sit-ups
Box Jump Overs (24/20)
Double Unders
Row 200m after each round
Charlie: use 20/12+ box
Strength
6:30PM STRENGTH CLASS
1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM)
5 x 55%
(5 x 65%) x 3
(5 x 70%) x 2
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 82% of Front Squat 1 RM
Min 0: 1 Front Squat
Min 1: 3 Back Squats