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)