“The Last Word”

CrossFit Kennett Square – CrossFit

Delta

The Last Word (Time)

40-30-20

Med Ball Cleans (20/14)

Wall Balls (20/14)

Both:

Light Barbell (empty bar)

Light Dumbbell (weight equivalent)

Light Backpack (weight equivalent)

Weightlifting

Squat Clean

Every other minute on the minute –

On a 10 minute clock, complete

1 Rep at about ~90-95% every 2 minutes.

If unable to hit that loading, make it as heavy a single as possible.

Or add an extra rep or two.

*Note* if you aren’t able to squat clean, do 10 Bent-Over Rows every 2 minutes for 10 minutes.

Warm-up

1)

On a 6 minute clock

:30 Jumping Jacks

:30 Mountain Climbers

:30 Active Spiders

:30 Active Pigeons

:30 Good Mornings

:30 Air Squats

Repeat

2)

10 Dislocates

10 Inlocates

10 Around the World

3)

With Workout Equipment

10 Front Squats

10 Push Press

5 Deadlift + Shrug

5 Clean Catch (starting with bar at belly button in a shrug)

5 Full Cleans

5 Thrusters or Wall Balls

Cool-Down

:30 Couch Stretch (ea)

:30 Frog

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