CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Grenade”
Conditioning
Grenade (AMRAP – Reps)
Alpha:
Every Other Minute for 16 Minutes (8 Total Rounds)
5/4 Calorie Bike
5 Thrusters (135/95)
AMRAP Bar Muscle-ups
Bravo:
Every Other Minute for 16 Minutes (8 Total Rounds)
5/4 Calorie Bike
5 Thrusters (115/80)
AMRAP Jumping Bar Muscle-ups
Charlie:
Every Other Minute for 16 Minutes (8 Total Rounds)
5/4 Calorie Bike
5 Thrusters (95/65)
AMRAP Burpee Chest-to-Bar
KSQ30
9:15AM KSQ30
Every Other Minute for 16 Minutes (8 Total Rounds)
5/4 Calorie Bike
7 Goblet Squats (70/53)
AMRAP Burpees