“Perfect Mess”

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

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