CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Nasty Girls”
2. Recovery and Mobility
Conditioning
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Benchmark, so all levels Rx as written.
Modify with:
3 Rounds for Time
50 Air Squats
7 Bar Muscle-ups
10 Hang Power Cleans (135/95)
or
3 Rounds for Time
50 Air Squats
9 Burpee Chest-to-Bar Pull-ups
10 Hang Power Cleans (95/65)
or whatever else you see fit.
KSQ30
9:15AM KSQ30
3 Rounds – 4 minutes on / 1 minute off
50 Air Squats
15 Dumbbell Hang Power Cleans (35/25)
AMRAP Burpees