RENEW

RENEW

PSKC CrossFit – CrossFit

Welcome Back!
We are back to normal classes and schedule! The 2021 Burn Challenge is in full effect. Be sure to sign into Wodify to track your attendance. Also don’t forget your extra credit of 100 calories a day extra on a machine and log that in your notes.

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Weightlifting

Front Squat (All out set of max reps at your bodyweight)

You’ve got 3 options for loading:

1) 100% Bodyweight

2) 75% Bodyweight

3) 50% Bodyweight

*chose the option that you can do at least 5 reps.

**Spend a good amount of time doing warm up sets and when you’re ready load up and hit 1 all out set.

Metcon

Metcon (Time)

2 sets

25/20 cals on bike/rower

25 pushups

50 air squats

100 double/single unders

50 air squats

25 push ups

25/20 cals on bike/rower

Rest 3:00 in between sets

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