19 Oct Jefferson
PSKC CrossFit – CrossFit
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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