“Zanzibar”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Pull-ups Line Drills

2. Conditioning – “Zanzibar”

Conditioning

Zanzibar (Time)

Alpha:

For Time

70 Push Press (95/65)

80 Ab-Mat Sit-ups

90 Pull-ups

Every 2 minutes on the minute (including 0:00), complete 15 Double Unders

Bravo: Push Press (75/55)

Charlie: Push Press (65/45)

Strength

6:30PM STRENGTH CLASS

Back Squat (1 Set Every 2 Minutes)

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

Deadlift (8 Minute EMOM x 2 Reps)

Build weight starting at 65%

Aim to beat last week