1-7-17

1-7-17

PSKC CrossFit – Beast Program

Weightlifting

1: Power Snatch (Technique Review)

Work up to a moderate weight without losing form.

EMOM – Every Minute on the Minute

2: Overhead Squat (Every 2 Minutes, complete 10 OH Squats)

Rx weight for the open is typically 95/65.

Metcon

3: Metcon (Time)

3 RFT

– 10 box jumps (24/20)

– 10 thrusters (95/65)
This should be an all out SPRINT.

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