CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Mega Man”
2. Accessory
Conditioning
Mega Man (AMRAP – Rounds and Reps)
In 10 minutes…
5-10-15-20-25-30…
Wall Balls
Between every set, complete 5 Power Cleans
Alpha: Wall Ball (20/14), Power Clean (155/105)
Bravo: Wall Ball (20/14), Power Clean (135/95)
Charlie: Wall Ball (14/10), Power Clean (105/75)
Accessory
3x
10 2-arm Overhead Dumbbell Lunge Steps (as heavy as possible)
5 Dumbbell Lawn Mower Rows (each side) (as heavy as possible)
Endurance
10 AM ENDURANCE CLASS
Boosted Mega Man (3 Rounds for reps)
In 7 minutes…
1-3-5-7-9…
Wall Balls
Med-Ball Cleans
Rest 3 minutes
In 5 minutes…
3-6-9-12-15…
Wall Balls
Med-Ball Cleans
Rest 3 minutes
In 3 minutes…
5-10-15…
Wall Balls
Med-Ball Cleans
Rx: 20/14