CrossFit Kennett Square – CrossFit
Workout of the Day
1. Barbell Warm-up & Ring Muscle-up Skill Work
2. Conditioning – “Master of None”
Conditioning
Master of None (Time)
Alpha:
For Time
15-12-9 Deadlifts (135/95)
12-9-6 Clean and Jerks (135/95)
9-6-3 Ring Muscle-ups
Bravo:
For Time
15-12-9 Deadlifts (115/80)
12-9-6 Clean and Jerks (115/80)
9-6-3 Bar Muscle-ups
Charlie:
For Time
15-12-9 Deadlifts (95/65)
12-9-6 Clean and Jerks (95/65)
9-6-3 Ring Row + Ring Dip (with transition)
Endurance
Jack of All Trades (Time)
For Time:
27-21-15-9 Burpee Pull-ups
25-20-15-10 American Kettlebell Swings (70/53)
20-16-12-8 Alternating Dumbbell Clean and Jerks (50/35)
15-12-9-6 Burpee Over Box (24/20)
12-9-6-3 Calorie Bike