11/26/14

11/26/14

PSKC CrossFit – CrossFit

Weightlifting

Push Jerk (6 x 1 at 90% (no all out last set))

Accessory

A: Tarzan Pullups (2 rounds of Max Reps)

B: Clapping Pushups (2 rounds of Max Reps)

Metcon

Metcon (AMRAP – Rounds)

30w/30h/30rx4

1) Push-ups/plank/rest

2) V sit-ups/ v sit hold/rest

3) Wall balls/wallsit/rest
30 seconds of work, 30 seconds of a hold, 30 seconds of rest repeated 4 times before moving to next exercise. Your score is 12 rounds if you do not break on the holds.

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