“Surrender”

CrossFit Kennett Square – CrossFit

CrossFit

1. Weightlifting – Overhead Squat

2. Conditioning – “Surrender”

Weightlifting

Overhead Squat

Build up to a working set of:

2 x 2 (across) from the rack

Conditioning

Surrender (Time)

3 Rounds for Time

400m Run

15 Overhead Squats

10 Toes to Bar

Alpha: 115/80

Bravo: 75/55

Charlie: Front Squat 115/80

KSQ30

9:15AM KSQ30

3 Rounds (each for time)

400m Run

25 Goblet Squats (53/44)

25 Ab-Mat Sit-ups

Rest 1:00 Between Rounds

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