5-17-16

5-17-16

PSKC CrossFit – CrossFit

SKILL

Overhead Squat (Work up to a set of 5 reps)

Metcon

Metcon (3 Rounds for time)

18 Min running clock (3 x 6 min)

21-15-9

Row Cals

American KB Swings (53/35)

21-15-9

Wall Ball (20/14)

Pull Ups

21-15-9

Hang Clean (95/65)

Burpee over Bar

***6 min to complete each round. If completed, rest the remainder of the 6 min. If athlete is still working at 6 min mark, they stop where they are and begin the set of 21 on the next station.***

***Score in wodify will be 3 x for time***
Mod 2

21-15-9

Row Cals

Russian KB Swings (53/35)

21-15-9

Wall Ball (20/14)

Ring Rows

21-15-9

Hang Clean (95/65)

Burpee over Bar

Mod 1

21-15-9

Row Cals

Russian KB Swings (44/26)

21-15-9

Wall Ball (14/10)

Ring Rows

21-15-9

Hang Clean (65/45)

Burpees

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