CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Back Squat
2. Conditioning – “Incident on 57th St”
Weightlifting
Back Squat
Working set:
2-2-2 (across)
Build up to a heavy double and repeat two more times
Conditioning
Incident on 57th St (Calories)
In 4 minutes
Complete 57 Overhead Squats
In remaining time, Bike as many Calories as possible
Alpha: 95/65
Bravo: 75/55
Charlie: Front Squat 75/55
Endurance
Bruised Arms and Broken Rhythm (Time)
5 Rounds for Time
15/10 Calorie Bike
Row 400m
15 1-arm Dumbbell Overhead Squats (50/35)