21-15-9

21-15-9

PSKC CrossFit – CrossFit

Weightlifting

Back Squat (6 Sets x 1 Rep @ 90% )

NO all out set!

Accessory

Overhead Barbell Lunges (3 Sets x 8 Reps Each Leg)

Increase weight each round

Metcon

Metcon (Time)

3 Rounds

21 Goblet Squat (53/35)

15 Burpees

9 Deadlift 225/155
Mod 1

3 Rounds

21 Goblet Squat (44/26)

15 Burpees

9 Deadlift 185/135

Mod 2

3 Rounds

21 Air Squat

15 Burpees

9 Deadlift 135/95

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