Rambo III

Rambo III

PSKC CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower

then…

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Workout

Metcon (Time)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score for this workout is the total time accumulated in the front rack hold across the 6 sets.

Strength

Hang Clean (Work up to a heavy double for the day.)

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