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