“Steel Wheels”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Warm-up Deadlift

2. Conditioning – “Steel Wheels”

3. Strict Gymnastics

Conditioning

Steel Wheels (3 Rounds for reps)

Alpha:

3 x 3 min AMRAP

3 Deadlifts (315/215)

6 Lateral Burpee Over Bar

Rest 1 minute between AMRAPs

Bravo:

3 x 3 min AMRAP

3 Deadlifts (245/165)

6 Lateral Burpee Over Bar

Rest 1 minute between AMRAPs

Charlie:

3 x 3 min AMRAP

3 Deadlifts (185/135)

6 Burpees

Rest 1 minute between AMRAPs

Gymnastics

20 Strict Ring Dips (for form/technique, not time)

Endurance

10AM ENDURANCE CLASS

10AM ENDURANCE CLASS 11.7.18 (Time)

For Time:

Run to YMCA Pool Sign

21 Deadlifts (225/155)

42 Lateral Burpee Over Bar

Run to Stop Sign

15 Deadlifts

30 Lateral Burpee Over Bar

Run 2 Laps

9 Deadlifts

18 Lateral Burpee Over Bar

Cash Out: 100 Ab Mat Sit Ups

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