CrossFit Kennett Square – CrossFit
Workout of the Day
Conditioning
Mary Lou (AMRAP – Rounds and Reps)
12 min AMRAP
10 Pull-ups
8 Ab-Mat Butterfly Sit-ups
6 Box Jumps (24/20)
4 Handstand Push-ups
Last performed at CFKSQ: 3/28/17
Split Jerk (1 Set Every 2 Minutes (11 sets))
Pausing Split Jerk: 3×2
-Pause 2 seconds in dip position
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1
Strength
6:30PM STRENGTH CLASS
Metcon (No Measure)
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between