“Sound the Alarm”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Sound the Alarm”

2. Mobility and Recovery

Conditioning

Sound the Alarm (AMRAP – Rounds and Reps)

Alpha:

15 min AMRAP

1-2-3-4… Hang Power Clean (135/95)

10/8 Calorie Bike

2 Bar Muscle-Ups

Bravo:

15 min AMRAP

1-2-3-4… Hang Power Clean (115/80)

10/8 Calorie Bike

4 Burpee Chest-to-Bar Pull-ups

Charlie:

15 min AMRAP

1-2-3-4… Hang Power Clean(95/65)

10/8 Calorie Bike

4 Burpee Pull-ups

KSQ30

9:15AM KSQ30

Every Minute on the Minute, 15 Min

Min 0: 12 Med Ball Cleans

Min 1: 15 Ring Rows

Min 2: :30 Max Calorie Bike

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