“Curious George”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Gymnastics Practice – Muscle-up/Chest-to-Bar/Pull-ups

2. Conditioning – “Curious George”

Conditioning

Curious George (3 Rounds for reps)

Alpha:

3 Rounds

1:00 Wall Balls (20/14)

1:00 Rest

1:00 Bar Muscle-ups

1:00 Rest

1:00 Alternating Dumbbell Hang Clean and Jerk (50/35)

Rest 1:00

Bravo:

3 Rounds

1:00 Wall Balls (20/14)

1:00 Rest

1:00 Chest-to-Bar Pull-ups

1:00 Rest

1:00 Alternating Dumbbell Hang Clean and Jerk (50/35)

Rest 1:00

Charlie:

3 Rounds

1:00 Wall Balls (14/10)

1:00 Rest

1:00 Pull-ups

1:00 Rest

1:00 Alternating Dumbbell Hang Clean and Jerk (35/20)

Rest 1:00

Strength

6:30PM KSQ STRENGTH

5x

10/8 Calorie Row

8 Hang Power Snatches (50% 1 RM)

Rest :90 between efforts

Split Jerk

Hang Power Snatch