Arnold Prep

Arnold Prep

PSKC CrossFit – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

Teams of 4 – break team into couples

Couple A: 6 minutes to achieve max cals on Rower

Couple B: 6 minutes to achieve max power clean
Team is broken into pairs (A and B). A starts on rower, B starts on Power Cleans. At 6 minute mark, they switch.

Score is sum of calories and lbs lifted.

B: Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP: (same pairs)

40 American Swings (70/53) / OH Hold

20 box overs (20”) / L­sit

5 Wall Walks / bar hang
To be done pain clinic style. One couple works through the entire chipper before tagging the next couple in. Work can be split up however needed. Score is total amount of rounds and reps completed in 12 minutes.

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