“Shaken, Not Stirred”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Shaken, Not Stirred”

Conditioning

Shaken, Not Stirred (AMRAP – Reps)

On a Running Clock…

0:00-3:59

AMRAP

8 Handstand Push-ups

12 American Kettlebell Swings (70/53)

4:00-7:59

AMRAP

8 Deadlifts (225/155)

12 Pull-ups

8:00-11:59

AMRAP

8 Box Jumps (24/20)

12 Ab-Mat Sit-ups

12:00-16:00

AMRAP

8 Handstand Push-ups

12 American Kettlebell Swings

8 Deadlifts

12 Pull-ups

8 Box Jumps

12 Ab-Mat Sit-ups

Alpha: As written

Bravo: American KBS (53/44), Deadlift (185/135)

Charlie: Seated Dumbbell Press (30/20), Russian KBS (53/44), Deadlift (155/105), Box Jump (20/12+)

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