12-4-15

12-4-15

PSKC CrossFit – CrossFit

Metcon

Metcon (Time)

FRAN turns the Filthy 50!!!

(Partner Style- 1 Working @ a time- Split reps as needed)

Fran

21-15-9

Thruster (95/65)

Pull Ups

THEN

50 x Box Jumps (24/20)

50 x Pull Ups

50 x KB Swing (53/35)

50 x Walking Lunges

50 x T2B

50 x Push Press (45/35)

50 x Sit Ups

50 x Wall Ball (20/14)

50 x Burpees

50 x DU’s
MOD 1:

Fran

21-15-9

Thruster (75/55)

Jumping Pull Ups

THEN

50 x Box Jumps (24/20)

50 x Pull Ups

50 x KB Swing (44/26)

50 x Walking Lunges

50 x K2E

50 x Push Press (45/35)

50 x Sit Ups

50 x Wall Ball (20/14)

50 x Burpees

150 x Singles

MOD 2

Fran

21-15-9

Thruster (45/35)

Jumping Pull Ups

THEN

40 x Step Ups (24/20)

40 x Jumping Pull Ups

40 x KB Swing (44/26)

40 x Walking Lunges

40 x K2E

40 x Push Press (45/35)

40 x Sit Ups

40 x Wall Ball (20/14)

40 x Burpees

120 x Singles

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