CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Squat Clean warm-up
2. Conditioning – “Ruby Red”
Conditioning
Ruby Red (4 Rounds for reps)
4 x 3 min Working Set
Row 500m
AMRAP Squat Cleans
Rest 3 minutes between rounds
Alpha: 135/95
Bravo: 115/80
Charlie: Power Clean + Front Squat 95/65
KSQ30
3 x 3 min Working Set
Row 500m
AMRAP Medball Cleans (20/14)
Rest 2 min between rounds