“Hot as Hades”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Hot as Hades”

2. Core

Conditioning

Hot as Hades (AMRAP – Rounds and Reps)

Alpha:

8 min AMRAP

6 Thrusters (95/65)

6 Pull-ups

4 Thrusters

4 Chest-to-Bar Pull-ups

2 Thrusters

2 Bar Muscle-ups

Bravo:

8 min AMRAP

6 Thrusters (75/55)

6 Pull-ups

4 Thrusters

4 Chest-to-Bar Pull-ups

2 Thrusters

2 Jumping Bar Muscle-ups

Charlie:

8 min AMRAP

6 Thrusters (65/45)

6 Ring Rows

4 Thrusters

4 Chin-Over-Bar Pull-ups

2 Thrusters

2 Chest-to-Bar Pull-ups

Core

3x

:20 Hollow Hold

:10 Hollow Rocks

Roll to Belly

:20 Superman Hold

:10 Supermans

Roll to Back

KSQ30

3 Rounds, Each for Time:

Rest 2:00 between rounds