11 Sep 9/11 – Never. Forget.
PSKC CrossFit – CrossFit
Metcon
Metcon (Time)
Group into teams of 3
EVERYONE must complete 11 reps of each exercise. Running pieces are split between the group for a total of 2001m each time.
2001m Row
11 Box jumps (30″/24) [higher than normal]
11 Thrusters (135/95) [95/65] {75/55}
11 Chest to bar pull-ups
11 Power cleans (185/125) [135/95] {95/65}
11 Burpees
11 Overhead KB swings (70/53) [53/35] {35/26}
11 Toes to bar
11 Deadlifts (225/155) [185/125] {115/75}
11 Push jerks (135/95) [95/65] {75/55}
2001m Row
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