6/11/15

6/11/15

PSKC CrossFit – CrossFit

Gymnastics

Gymnastics Pullup – Chest 2 Bar Pullup – Bar Muscle Up

20 min to work on skill development

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*1min at each movement with 1min rest between rounds

*Substitute KB Swings (53/35) for Sumo DL High Pulls

*20″ box for everyone. Girls – 55# barbell and 14# wall ball

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