“Wicked Game”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Back Squat

2. Conditioning – “Wicked Game”

Weightlifting

Back Squat

5 x 55%

5 x 65%

(3 x 75%) x 3

(3 x 80%) x 1

Conditioning

Wicked Game (AMRAP – Reps)

Alpha:

0:00-:59

2 Ring Muscle-Ups

9 Wall Balls (20/14)

AMRAP Ab-Mat Sit-ups

1:00-1:59 Rest

2:00-3:59

4 Ring Muscle-ups

18 Wall Balls

AMRAP Ab-Mat Sit-ups

4:00-4:59 Rest

5:00-8:00

6 Ring Muscle-Ups

27 Wall Balls

AMRAP Ab-Mat Sit-ups

Bravo:

0:00-:59

2 Bar Muscle-Ups

9 Wall Balls (20/14)

AMRAP Ab-Mat Sit-ups

1:00-1:59 Rest

2:00-3:59

4 Bar Muscle-ups

18 Wall Balls

AMRAP Ab-Mat Sit-ups

4:00-4:59 Rest

5:00-8:00

6 Bar Muscle-Ups

27 Wall Balls

AMRAP Ab-Mat Sit-ups

Charlie:

0:00-:59

2 Burpee Chest-to-Bar Pull-ups

9 Wall Balls (14/10)

AMRAP Ab-Mat Sit-ups

1:00-1:59 Rest

2:00-3:59

4 Burpee Chest-to-Bar Pull-ups

18 Wall Balls

AMRAP Ab-Mat Sit-ups

4:00-4:59 Rest

5:00-8:00

6 Burpee Chest-to-Bar Pull-ups

27 Wall Balls

AMRAP Ab-Mat Sit-ups

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