12/11/14

12/11/14

PSKC CrossFit – CrossFit

CHRISTMAS PARTY THIS SATURDAY!
We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!

Weightlifting

Complex of Power Snatch – Hang Squat Snatch – Full Snatch (Build Up to a Heavy Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute amrap:

– 1 Rope Climb

– 10 Push Ups

– 15 calorie row/ski

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