“Extra Whitening”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Bench Press

2. Conditioning – “Extra Whitening”

Weightlifting

Bench Press

Build up to a heavy single

Conditioning

Extra Whitening (Time)

For Time

27-21-15-9

Pull-ups

50-40-30-20

Ab-Mat Sit-ups

Alpha: Chest-to-Bar Pull-ups

Bravo/Charlie: Chin-over-Bar Pull-ups

KSQ30

9:15AM KSQ30

With a partner

16 Total Rounds for Time

7 Burpees

9 Ring Rows

11 Sit-ups

Partners alternate each round

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