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PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Minute 1 – 9/6 cal ski

Minute 2 – Death by burpee starting at 1 rep and increase by 1 each time you come back to the burpees

*every 10min the style of burpee changes but the count continues on as is so every set of burpees is one rep higher than the previous set.

0:00-10:00 – burpee box jumps

10:00-20:00 – burpee over bar

20:00-30:00 – regular burpee with handclap overhead to show full extension
Choose the appropriate amount of calories so that you’re finishing in around 30 seconds.

If you fail to get the number of burpees in the minute continue on for the rest of the workout.

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