I’m Fine

I’m Fine

PSKC CrossFit – CrossFit

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Weightlifting

Strict Press (6×2)

*Build up in weight

Accessory

Ring Dips (6 x max reps)

**Perform max dips in between each set of strict press. Modify the ring dips to bench dips or banded ring dips as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon: AMRAP 21 MIN

Complete:

3 Rounds:

3 Bar Facing Burpees (Burpees, Up-Downs, Burpees to a box)

3 S20 (135/95) (95/65) (65/45)

Then…

300 meter run (stop sign)

Complete:

3 Rounds:

6 BFB

6 S20

Then…

300 meter run (stop sign)

Complete:

3 Rounds:

9 BFB

9 S20

and so on…………… increase reps for each movement by 3.

Score: Rounds and reps. Do not count the runs. :)

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