RAMBO

RAMBO

PSKC CrossFit – CrossFit

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Gymnastics

Pull-ups (Accumulate 50 x strict pull-ups.)

Break the pull-ups into as many sets as you need to reach 50. This isn’t for time – this is for strength.

Weightlifting

Gun Show (5 rounds of 1:00 w/ 1:00 r )

Grab 2 x light KBs or DBs.

Curl them up to your shoulders and press them overhead
We are just going for a pump with this movement. Get as many reps as you can during the movement.

Metcon

Metcon (Time)

100 x Russian KB Swings

(53/35)

* every time you set the bell down you must do 10 x push-ups.

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