CrossFit Kennett Square – CrossFit
Workout of the Day
Conditioning
Pedal to the Metal (Time)
21-15-9
Calorie Assault Bike
Calorie Row
Men: 5 min time cap
Women: 6 min time cap
Strength
6:30PM STRENGTH
Power Clean (1)
Build to 75%
Power Clean (2-2)
Drop Sets: 10-20 pounds from above.
Split Jerk (3-3-3-3)
Dumbbell Bench Press (12-12-12)
Alternating
Supersetting with DB Row
Bent Over Row (10-10-10)
10 each arm with dumbbell