Gobble Gobble Week

Gobble Gobble Week

PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

How Far Can Ya Go?!

12 Min AMRAP

4-8-12-16-20-24 etc…

Box Jump (24/20)

Goblet Hold KB Lunges (Each Leg = 1 Rep) (53/35)

https://video.search.yahoo.com/search/video;_ylt=AwrE18.o9_Fbx24A6hVXNyoA;_ylu=X3oDMTB0N2Noc21lBGNvbG8DYmYxBHBvcwMxBHZ0aWQDBHNlYwNwaXZz?p=goblet+hold+kettlebell+lunge&fr2=piv-web&fr=mcafee#id=1&vid=713f66668ef20dd838d91ae6c4f338d6&action=view

Continue increasing reps by 4 until time expires

Score is the round you are on + reps

(Ex: If you clear the 12’s and complete 8 Box Jump on the round of 16, Score is 12+8)

Weightlifting

Front Squat Heavy Set of 3

Work up to a Heavy Set of 3 Reps

Accessory

Dimel Deadlift

Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.
https://video.search.yahoo.com/search/video?fr=mcafee&p=dimmel+deadlift#id=1&vid=a0e96dc6c390e9205dca2c66dc43e19b&action=click

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