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