1-25-16

1-25-16

PSKC CrossFit – CrossFit

Weightlifting

Front Squat (5 x 3 @ 80% – Last set all out)

Accessory

Dimel Deadlift (3 x 15)

Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.

Metcon

Metcon (Time)

4 RFT

5 x Burpee Box Jump Overs (24/20)

10 x Front Squat (155/105)

15 x Russian KB Swings (53/35)

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