CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Hate It Here”
2. Accessory
Conditioning
Hate it Here (Time)
Alpha:
For Time
8-12-16-20 Calorie Bike
8-6-4-2 Ring Muscle-ups
Bravo:
For Time
8-12-16-20 Calorie Bike
8-6-4-2 Bar Muscle-ups
Charlie:
For Time
6-10-14-18 Calorie Bike
8-6-4-2 Burpee Chest-to-Bar Pull-ups
Accessory
Accumulate 2 minutes in an L or N-Sit
Strength
6:30PM STRENGTH CLASS
1. Squat Snatch
4 x 45%
4 x 55%
(4 x 65%) x 2
(3 x 70%) x 2
2. Push Press Stamina
6x
AMRAP Push Press (55% 1 RM)
Rest :90 between each set
*Record your highest set and the weight used