CrossFit Kennett Square – CrossFit
1. Conditioning – “Return of the Mack”
2. Weightlifting/Core – Turkish Get-up
Return of the Mack (AMRAP – Rounds and Reps)
In teams of 2
12 min AMRAP
5 Double Dumbbell Front Squats
1-2-3-4-5-6 Box Jump Overs
Partner 1 does 5 Front Squats and 1 Box Jump Over, then Partner 2 does the same. Once both partners have finished the round with 6 Box Jump Overs, pairs will start back at the beginning.
Alpha: DB Front Squat (50/35), Box Jump Over (30/24)
Bravo: DB Front Squat (35/25), Box Jump Over (24/20)
Charlie: DB Front Squat (30/20), Box Jump Over (20/12+)
1 Round = both partners finishing the 5 Front Squat /6 Box Jump Over reps.
Turkish Get Up
Alternate 6 Challenging, But Quality Reps each side.