Metcons on Metcons

Metcons on Metcons

PSKC CrossFit – CrossFit

EMOM – Every Minute on the Minute

1: Metcon (Weight)

10 Minute Alternating EMOM of:

A) 7 x Double KB Shoulder Press + 7 Air Squats

B) 7 x Push Ups + 7 Toes to Bar (or sit ups)
Record weight used for shoulder press.


2: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Teams of 3, 1 person works at a time. Each person must finish entire sprint round before switching.

– Calorie row (12/9)

– Box Jump x 9 (24/20)

– Double KB Thruster x 6 (53/35) [35/26] {26/18}
Score is total rounds completed by the team + reps when the time expires.

No Comments

Post A Comment

Get every new post delivered to your Inbox

Join other followers: