“Surfer on Acid”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Surfer on Acid”

2. Weightlifting – Bent Over Row

Conditioning

Surfer on Acid (Time)

Alpha/Bravo/Charlie:

3 Rounds for Time

Run 400m

21 Burpees
Workout courtesy of CrossFit New England

Weightlifting

Bent Over Row

– Start from floor

– Build up to a moderately heavy 10. Repeat 2 more times

Avoid “kipping” as much as possible

KSQ30

9:15AM KSQ30

5 Rounds (Each for Time)

10 Burpees

Run 200m

10 Burpees

Rest 1:00 between each round

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