“Ruby Red”

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

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