7/5/2016

7/5/2016

PSKC CrossFit – CrossFit

Weightlifting

Front Squat (1 X 3)

Work up to a 3 rep max

EMOM – Every Minute on the Minute

Metcon (AMRAP – Reps)

EMOM – 16 min total

Cal row (15/12)

3 Front squats* at 75% of above

10 bar facing burpees

20 abmat situps
*FS bar must be taken from the floor

MOD1: Cals (12/10), 15 situps

MOD2: Cals (10/8), 60% FS, regular burpees, 10 situps

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