“Sour Patch”

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

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