“Assassin”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Gymnastic Skill Work – Rings!

2. Conditioning – “Assassin”

Gymnastics

Ring Muscle-up or Ring Dip Skill Work

– Get your first Ring Muscle Up

– Get your first Strict Ring Dip

– EMOM 8 – even: Ring Pull-ups, odd: Ring Dips

– EMOM 8 – even: Banded Ring Dips, odd: Top of Ring Hold

Conditioning

Assassin (Time)

Alpha:

For Time

100 Double Unders

75 Sit-ups

80 Double Unders

50 American Kettlebell Swings (53/35)

60 Double Unders

25 Thrusters (95/65)

40 Double Unders

Bravo: American Kettlebell Swing (44/26), Thruster (75/55)

Charlie:

For Time

1:30 Dub attempts

75 Sit-ups

1:00 Dub attempts

50 Rus KBS (44/26)

:45 Dub Attempts

25 Thrusters (65/45)

:30 Dub attempts
Last performed: 6/22/18 & 10/15/16

Endurance

Resuscitator (Time)

For TIme:

200 Double Unders

150 Sit-ups

80/60 Calorie Row

100 American Kettlebell Swings (53/35)

60 Burpees