#MONSLAY

21 Aug #MONSLAY

PSKC CrossFit – CrossFit

Strength Circuit

Push Presses and Overhead Lunges

Every 2:30 minutes complete both movements (A and B within the 2:30 minutes)x5

A. Push Presses 5×3 (work up to a heavy triple)

B. Overhead Walking Lunges 5x 10 (each leg)
Athlete will complete: A. 3 push presses and then complete B. overhead walking lunges with a plate all within the 2:30 min time frame until 5 rounds is complete.

Metcon

Metcon (Time)

EVERY 5 MINUTES FOR 15 MINUTES

COMPLETE:

9-7-5

Hang Cleans (95/65) (75/55) (65/45)

S2O (same weight)

Box Jumps (24/20)

****Must complete 9 reps of each movement, then 7, and 5.

****However long it takes to perform 9-7-5 the remainder of the time is rest.

****This is a SPRINT

****Keep track of your times of each round.

****Your slowest round is the score for the workout.