11/19/14

11/19/14

PSKC CrossFit – CrossFit

Weightlifting

Push Jerk (5×3 at 80% last set all out)

Accessory

Weighted Pull-ups (3 x 5 )

Metcon

Metcon (AMRAP – Reps)

4 rounds of:

:40w/:20r

1) Double KB Push Press (44/26)

2) Burpees

3) Airdyne/Skierg (Calories)

*Stay at the same exercise for all 4 rounds before switching

**No rest in between stations
Score is the sum of the lowest amount of reps performed per exercise.

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