PSKC CrossFit – CrossFit

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Front Squat (4×4)

4×4 @ 70% of Training Max

Last set all out



Weighted Lateral Step Ups (4×12)

Front Rack or DBL KB Front Rack
6 Each Leg


Metcon (Time)

200m Run

21 Wall Balls (20/14)

21 Box Jumps (24/20)

200m Run

15 Wall Balls

15 Box Jumps

200m Run

9 Wall Balls

9 Box Jumps

200m Run
This is meant to be a sprint, try to do all wallballs unbroken, or break at MOST in 2 sets.

Intermediate Scaling-(14/10) Wall Ball

Beginner Scaling- (14/10) Wall Balls/Step Ups

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