“Ecto Cooler”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Ecto Cooler”

2. Accessory

Conditioning

Ecto Cooler (AMRAP – Rounds and Reps)

12 min AMRAP

2-4-6-8… Barbell Front Rack Lunges

2-4-6-8…Med Ball Cleans

Run 200m

Alpha: Front Rack Lunge (95/65), Med Ball Clean (20/14)

Bravo: 75/55, 20/14

Charlie: Front Rack Backward-Step Lunge (65/45), Med Ball Clean (14/10)

Accessory

3x

20 Banded Deadbugs

10 (each) 1-arm Kettlebell Rows

KSQ30

9:15AM KSQ30

15 min AMRAP

Row for Meters

Every 3 minutes, complete 20m Dumbbell Walking Lunge

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