“Charizard”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Charizard”

2. Weightlifting – Bench Press

Conditioning

Charizard (AMRAP – Rounds and Reps)

Alpha:

9 min AMRAP

6 Handstand Push-ups

9 Hang Power Snatch (95/65)

12 Overhead Squat (95/65)

Bravo:

6 Handstand Push-ups

9 Hang Power Snatch (75/55)

12 Overhead Squat (75/55)

Charlie:

6 Seated Dumbbell Press (35/25)

9 Hang Power Snatches (65/45)

12 Overhead Squats (65/45)

Weightlifting

Bench Press

5 x 55%

(5 x 65%) x 2

(4 x 75%) x 3

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