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PSKC CrossFit – UNLOADED

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Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds (Not for Time)

5 x Pull Ups (Strict/Banded)

7 x Ring Dips/Bench Dips

9 x Strict KB Push Press (each arm)

AMRAP

3 x 7 Min Rounds

200m Sprint

10 x Hand Release Push Ups

10 x T2B/K2C

10 x KB DL High-pull

1:30 Min Rest between Rounds

Start next round where you left off. Score is total Rounds and reps.

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