Jefferson

Jefferson

PSKC CrossFit – CrossFit

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Weightlifting

Front Squat

Use 70% of training max. On your last set do as many as possible with good form.

Metcon

Metcon (Time)

10 – 20 – 30 – 40 – 50 cals on bike/rower

and

Box Step Up & Overs (20″)

*After each round except the round of 50 do 15 x goblet squats (53/35)

*Female cals= 7/14/21/28/35

25:00 cap
First round looks like this:

10 x cals on Bike

10 x step up and overs

15 x goblet squats

Then

20/20/15

30/30/15 etc

You will end with 50 cals on the bike.

Keep a good pace on the machine and move efficiently on the step ups.

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