CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Freebird”
Conditioning
Freebird (Time)
3 Rounds for Time
20 Alternating Dumbbell Snatches
20 Toes to Bar
20 Clean and Jerks
20 Box Jumps
Alpha: Dumbbell (50/35), Clean and Jerk (95/65), Box Jump (24/20)
Bravo: Dumbbell (35/25), Clean and Jerk (75/55), Box Jump (24/20)
Charlie: Dumbbell (30/20), Clean and Jerk (65/45), Box Jump (20/12+)