“Monongahela”

CrossFit Kennett Square – CrossFit

CrossFit

1. Weightlifting – Squat Snatch

2. Conditioning – “Monongahela”

Weightlifting

Squat Snatch

– For technique, not load

– Build up to your workout weight, 3 x 1

Conditioning

Monongahela (AMRAP – Rounds and Reps)

In teams of 2

18 min AMRAP

Row 150m

1 Squat Snatch

Alpha: 155/105

Bravo: 125/85

Charlie: Power Snatch + Overhead Squat 95/65

Endurance

10AM ENDURANCE CLASS

River Is Wild (AMRAP – Rounds and Reps)

In teams of 2

28 min AMRAP

Row 250

12 Alternating Dumbbell Snatches

Partners alternate each round

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