“Samurai Jack”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Gymnastics Skill Work – Bar Muscle Ups

2. Sumo Deadlift High Pull Warm-up

3. Conditioning – “Samurai Jack”

Conditioning

Samurai Jack (AMRAP – Rounds and Reps)

Alpha:

4 x 3 min AMRAP

1 Bar Muscle-up

3 Sumo Deadlift High Pulls (135/95)

9 Ab-Mat Sit-ups

Rest 3 minutes between AMRAPs

Bravo:

4 x 3 min AMRAP

3 Burpee Pull-ups

3 Sumo Deadlift High Pulls (95/65)

9 Ab-Mat Sit-ups

Rest 3 minute between sets

Charlie: Same as Bravo, use 75/55
Last performed: 6/14/2018

KSQ30

9:15a KSQ30

EMOM 15

0: 9 Burpee Pull-ups

1: 10 Kettlebell Sumo Deadlift High Pulls

2: 12 Ab-Mat Sit-ups

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