CrossFit Kennett Square – CrossFit
CrossFit
1. Weightlifting – Overhead Squat
2. Conditioning – “Perfect Mess”
Weightlifting
Overhead Squat
Working set: 2 x 1
From the rack.
Build your way up to a heavy single, rest 2-3 minutes, and repeat that same weight.
Conditioning
Perfect Mess (Time)
2 Rounds for Time
30 Overhead Squats
30 Bar-Facing Burpees
Alpha: 95/65
Bravo: 75/55
Charlie: Front Squat 95/65
KSQ30
9:15AM KSQ30
5 Rounds
1:00 AMRAP Air Squats
1:00 AMRAP Calorie Row
1:00 Rest