Nice Rack

Nice Rack

PSKC CrossFit – CrossFit

Weightlifting

1: Thruster (5 X 5)

Barbell or double kettlebell. First rep should be from the floor, and increase in weight each set.

Metcon

2: Metcon (Time)

3 Rounds for time.

 –   5 Double KB Thrusters

 – 50′ Double KB Front rack walk (coaches, put cones down approximately 18 strides apart, this works out to the length of the turf plus 2 mat widths)

 –  10 Double KB Thrusters

 – 50′ Double KB Front rack walk

 –  15 Pull Ups

Rx – 53/35 & C2B Pull Ups

Mod 2 – 44/26 & Kipping

Mod 1 – 26/18 & Jumping

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