PSKC CrossFit – CrossFit

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Metcon (Time)

20:00 Cap

5 rounds – 4 person team workout

1) 6 x dball squats (100/60)

2) 15/12 cals on rower

3) 12 x wall ball (20/14)

4) 10 x double KB swings (44/26)
Each member of the team will start at a different exercise. You can only move to the next movement when ALL members are complete.


Back Squat

Work up to a heavy set of 5 for the day.

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