“Mind Your Manners”

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)

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