SPRINT AND SWOLE

SPRINT AND SWOLE

PSKC CrossFit – CrossFit

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Metcon

Metcon (Time)

METCON: 15 MIN TIME CAP

21 S20 (95/65)

21 Box Jumps

15 S2O (135/95)

15 Box Jumps

9 S20 (155/105)

9 Box Jumps

15 S20(135/95)

15 Box Jumps

21 S20 (95/65)

21 Box Jumps
*Climb in weight for 21-15-9

* Then, decrease weight for 15 – 21.

*SPRINT

Weightlifting

Bench Press

-Work up to a heavy triple for the day

Accessory

1 arm KB Row (3×12 (each arm) )

-Climb in weight

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