Boneyfiddle Empire

Boneyfiddle Empire

PSKC CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner Up.

Cash In: 1200 M Run Together

20 Rounds (10 ea.)

4 Strict HSPU

8 Pull Ups

16 Air Squats

Cash Out: 1200 M Run Together

*P1 completes round before P2 goes

*Pull ups do not have to be strict

INT: Kipping HSPU

BEG: KB Push Press / Ring Rows

“All of a man’s troubles come from his inability to sit quietly in a room by himself.” – Boardwalk Empire

INTENTION FOR THE METCON:

The goal is to scale for efficiency. If you are unable to do the HSPU in 1-2 sets, modify with double KB Push Press. After the runs, you will have plenty of rest while your partner is working to move through your round quickly. There should be little to no breaks when it is your turn. Move through this part of the workout with the same intention/intensity as you do when you do “Cindy.”

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