“Drill Sergeant”

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

Power Clean + Hang Power Clean

Front Squat

Back Squat

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