CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Hang Power Clean
2. Conditioning – “Mind Your Manners”
Weightlifting
Hang Power Clean
1-1-1-1 (across)
*warm-up before the working set (same weight for each rep of the working set)
* this should be heavy and challenging
Conditioning
Mind Your Manners (Time)
Alpha:
3 Rounds for Time
21 Wall Balls
15 Power Cleans
Alpha: Wall Ball 20/14, Power Clean 115/80
Bravo: Wall Ball 20/14, Power Clean 95/65
Charlie: Wall Ball 14/10, Power Clean 75/55
Endurance
10AM ENDURANCE CLASS
Please and Thank You (Time)
For Time, In Teams of 2
210 Wall Balls (20/14)
150 2-arm Dumbbell Power Cleans (50/35)