Open Prep 1.14.17

Open Prep 1.14.17

PSKC CrossFit – Beast Program

EMOM – Every Minute on the Minute

1: Overhead Squat (5 x 3)

10 minute EMOM alternating between 3 OH Squats and 30 Double Unders

Metcon

2: Metcon (AMRAP – Reps)

14.2 Open Workout (we will scale weight and use jumping chest to Bar from scaled Division of 2016 open standards.

For as long as possible until you cannot complete the reps in the given time frame (total reps completed):

From 0:00-3:00 minutes

2 rounds of:

• 10 Overhead Squats (RX’ed M=95lbs,

F=65lbs)

• 10 Chest-to-bar Pull-ups

From 3:00-6:00 minutes

2 rounds of:

• 12 Overhead Squats (RX’ed M=95lbs,

F=65lbs)

• 12 Chest-to-bar Pull-ups

From 6:00-9:00 minutes

2 rounds of:

• 14 Overhead Squats (RX’ed M=95lbs,

F=65lbs)

• 14 Chest-to-bar Pull-ups

From 9:00-12:00 minutes

2 rounds of:

• 16 Overhead Squats (RX’ed M=95lbs,

F=65lbs)

• 16 Chest-to-bar Pull-ups

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