“Rocky Raccoon”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Rocky Raccoon”

2. Weightlifting – Hang Power Snatch

Conditioning

Rocky Raccoon (Time)

Alpha:

For Time

7-5-3 Ring Muscle-ups

15-25-35 Burpees

Bravo:

For Time

7-5-3 Bar Muscle-ups

15-25-35 Burpees

Charlie:

For Time

7-5-3 Chest-to-Bar Pull-ups

15-25-35 Burpees

Weightlifting

Hang Power Snatch

Build up to a working set of:

10-10-10 (across)

– Target should be around 50-55%

– Each set of 10 should be unbroken

Endurance

10AM ENDURANCE CLASS

Savoy Truffle (Time)

For Time

40-30-20 Pull-ups

30-40-50 Burpees

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