ALL OUT

ALL OUT

PSKC CrossFit – CrossFit

Weightlifting

Back Squat (5×3 @ 80% (last set all out)

Accessory

Dimel Deadlift (3×10 (climbing sets)

Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.

Metcon

Metcon (AMRAP – Reps)

3 MINUTE AMRAP

18 Deadlifts (115/75) (95/65) (75/55)

18 Front Squats (same weight)

MAX bar facing burpees in remaining time (target burpees) (burpees)

***2 Minutes of Rest

3 MINUTE AMRAP

15 Deadlifts

15 Front Squats

MAX bar facing burpees in remaining time

***2 Minutes of Rest

3 MINUTE AMRAP

12 Deadlifts

12 Front Squats

MAX Bar Facing burpees in remaining time

Score is: The TOTAL BURPEES (reps) of all 3 AMRAPS

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