9/11 – Never. Forget.

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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