“Gascan”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Day 24 – January Push-up Challenge

2. Weightlifting – Squat Clean

3. Conditioning – “Gascan”

Weightlifting

Squat Clean

Working set:

3-3-3

*weight is the same across the working sets

*warm-up prior to working set

*should also warm you up for the metcon (aka save something)

Conditioning

Gascan (AMRAP – Rounds and Reps)

Alpha:

6 min AMRAP

5 Squat Cleans (135/95)

5 Lateral Burpee Over Bar

Bravo:

6 min AMRAP

5 Squat Cleans (95/65)

5 Lateral Burpee Over Bar

Charlie:

6 min AMRAP

5 Power Cleans (95/65)

5 Burpees
Last performed: 2/7/18, 1/6/17

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