PSKC CrossFit – CrossFit

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Push Jerk (5 Sets of 3 Reps)


Metcon (AMRAP – Rounds and Reps)

20 Min Partner AMRAP of the Triplet:

4 x Hang Clean (115/75)

2 x S20

6 x Front Rack Lunge

1 Set of the triplet (per partner)

200m Run Together

2 Sets (per partner)

200m Run

3 Sets…etc.

*The sets can be alternating or consecutive. (Ex: Round 4 – Ax1, Bx1, Ax1, Bx1. OR A x2, B x2)

**Score: Every triplet completed = 1 Round. Runs = 1 Round. After finishing the run on set 2, your score would be: 8 Rounds.

After completing run on set 3 + 2 hang clean, score would be 15 + 2.**

Front Squat

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