“Flossy”

CrossFit Kennett Square – CrossFit

Workout of the Day

Flossy (AMRAP – Rounds and Reps)

Alpha:

8 min AMRAP

8 Chest-to-Bar Pull-ups

10/8 Calorie Row

Bravo/Charlie:

8 min AMRAP

8 Pull-ups

10/8 Calorie Row

Weightlifting

Bench Press

5 x 55%

5 x 65%

4 x 75%

(3 x 80%) x 2

Strength

6:30PM STRENGTH CLASS

Squat Clean (11 Minute EMOM)

Minutes 1-2-3: 3 Squat Cleans (60-63-66%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (70-73-76%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (80-82-84%)

Front Squat (1 Set Every 2 Minutes)

2×4 @ 70%

2×3 @ 75%

2×2 @ 80%

Metcon (No Measure)

Alternating On the Minute x 10 (5 Rounds)

Even Minutes – 5 Push Presses

Odd Minutes – 30 Seconds Strict Pull Ups
Push Press starting weight: 55%

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