“Freebird”

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+)

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