“Holy Toledo”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Holy Toledo”

2. Gymnastics – Muscle Up Skill Work

Conditioning

Holy Toledo (AMRAP – Rounds and Reps)

For Time

1-2-3-4-5

5m 1-Arm Overhead Walking Dumbbell Lunge

10-15-20-25-30

Alternating Dumbbell Snatches

Alpha: 50/35

Bravo: 35/25

Charlie: 25/15

Gymnastics

3x

– Accumulate :10 in a False Grip Hang (or False Grip Hold in a ring row)

– 6 Chest-to-Ring Pull-ups (or False Grip Ring Rows)

– 6 Big Ring Kip Swings (or 12 Hollow to Superman Rolls)