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