CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Sour Patch”
2. Weightlifting – Back Squat de-load
Conditioning
Sour Patch (Time)
21-15-9
Power Snatch
Box Jump Overs
Alpha: 135/95, 24/20
Bravo: 115/80, 24/20
Charlie: 95/65, 20/12+
Weightlifting
Back Squat
5 x 45%
(5 x 55%) x 2
5 x 65%
(5 x 75%) x 2