Racked Out

Racked Out

PSKC CrossFit – CrossFit



A: Double KB Front Squat

Perform a set of 5 reps of squats, then 5 reps of HSPU

B: Handstand Push-ups (5 x 5)

Perform strict or deficit depending upon level. Beginners perform 3 x wall walks or 5 x pushups.


Metcon (AMRAP – Reps)

3 Rounds

Minute 1: Double KB Rack Carry/Walk

Minute 2: Double KB Front Squat

Minute 3: Farmers Carry

Minute 4: Rest

Weight (53/35) (44/26) (35/18)

*Each time you drop and/or use unauthorized rest position – you accumulate 10 burpees paid at the end of the workout

**For rack carry and squats KBs must maintain 3 points of contact (your forearm, bicep, and chest)

***Score is total number of squats.
This is all about pain tolerance. Choose the correct weight – DON’T CHEAT. Keep the bells together, not on top of shoulders.

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