12/9/14

12/9/14

PSKC CrossFit – CrossFit

EMOM – Every Minute on the Minute

10 Minute lower body EMOM. Perform front squats on the odd minutes, wall ball on the even minutes.

A: Front Squat (3 @ 70%)

B: Wall Ball (20/14) (10 reps)

EMOM – Every Minute on the Minute

Upper Body 10 minute EMOM. Perform pullups on the odd minutes, KB push press on the even minutes.

A: Pull-ups (8 reps)

B: Double KB Push Press (8 reps)

Metcon

1000m Row (Time)

Max Effort 1000m Row
NOTE: This is a benchmark time! All out effort!

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