1/15/2016

1/15/2016

PSKC CrossFit – CrossFit

Metcon (Time)

Partner Up, Split reps ups as needed. Each Station must be complete before you can move on to the next.

1) 50-40-30-20-10

Rower/Ski (cals)

Push-Ups

2) 50-40-30-20-10

Ground 2 Overhead (115/75)

Double Unders

3) 50-40-30-20-10

Bench Press (115/75)

Box Jump Overs (24/20)
MOD 2

Reps are the same

1) row/ski

inverted push-ups

2) (95/65)

Single x 3 of whatever number your on. Ex. (50) x 3 = 150 singles

3) (95/65)

Box Jumps

MOD 1

Reps are the same

1) row/ski

inverted push-ups

2) (65/45)

Singles x 2 of whatever number your on

ex. (50) x 2 = 100

3) (65/45)

step-ups ( each step equals a rep)

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