Pale Rider

Pale Rider

PSKC CrossFit – CrossFit

Metcon (No Measure)

1.DBL KB Clean and Press (5×5) going up in weight

2.Ring Row 5x ME (get as low as possible while maintaining good form)

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1.Sledge Strikes 5x 10/10

(switch on the tenth rep)

2. KB FARMERS CARRY Down and Back Length of Rig x 2 for 5 sets)

3. Prowler ( down and back on turf x 3) 5 sets

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Complete 1 complex move on to next, move through movements like a circuit.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

60x Double Unders

30x Cal Row

10x Goblet squats (70/53)

Mod 1

120 x Singles

(53/35)

Mod 2

60 x Singles

(44/26)

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