Go on Brush Your Shoulders Off….(Angie Quads)

02 Jan Go on Brush Your Shoulders Off….(Angie Quads)

PSKC CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Warmup:

3 RNFT

15 Singles

10 Empty Barbell S2O

5 Air Squats

Weightlifting

S2O EMOM (10 X 3)

10 Minute EMOM

3 S2O Every Minute @ Progressive Weight

Metcon

Metcon (Time)

5 Rounds:

Every 4 Minutes Complete:

30 Air Squats

20/15 Cal Row

7 S2O (95/65) (75/55) (65/45)

**Score is your slowest round.