King Joffrey’s Revenge

King Joffrey’s Revenge

PSKC CrossFit – CrossFit

Weightlifting

Front Squat (Establish Training Max)

This is NOT an all out effort. A training max is a single heavy lift for the day to base our %s for the next cycle. Save the all out PR attempt for 6 weeks from now.

Metcon

Metcon (Time)

10 – 1 X Burpee Over Bar

1 – 10 X Squat Clean 135/95

mod 1 – 95/65

mod 2 – 75/45
This is an alternating ladder. Start with 10 x burpee over bar followed by 1 x squat clean. Then..

9 – 2

8 – 3

etc until

1 – 10

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