“Weapon X”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Weapon X”

2. Accessory

Conditioning

Weapon X (AMRAP – Rounds and Reps)

10 min AMRAP

5 Burpee Over Box

10 Hang Power Snatch

5 Burpee Over Box

10 Hang Power Clean

Alpha: Box (24/20), Barbell (95/65)

Bravo: Box (24/20), Barbell (75/55)

Charlie: Box (20/12+), Barbell (65/45)

Accessory

3 Rounds (not for time)

10 Banded PVC Lat Pull Downs

10 Band Walks – Left, 10 Band Walks – Right

10 Banded Air Squats

Endurance

10AM ENDURANCE CLASS

10AM ENDURANCE CLASS 9.26.18 (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Run 1 Lap

5 Burpee Over Box

10 Dumbbell Strict Press – Total (50/35)

5 Burpee Over Box

15 Russian Kettlebell Swings (70/53)

5 Burpee Over Box

20 Alternating Dumbbell Snatches (50/35)