1/28/15

1/28/15

PSKC CrossFit – CrossFit

Join Coach Zak this Friday at 630pm for an in depth Olympic Lifting seminar covering the Clean and Jerk!

Weightlifting

Bench Press (5×3 at 80% last set all out)

Accessory

Renegade Row (3 x 4 )

one rep = row left arm, pushup, row right arm, pushup

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

3 x wall walks

5 x deadlift 255/165

7 x chest 2 bar pullups

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