SHRED

SHRED

PSKC CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

***Review of power snatches/thrusters/and pullups

—With partner I go/you go of each movement—

3 Rounds NOT FOR TIME:

2 Power Snatch (with weight they plan to use)

2 Thruster (same weight)

4 Pullups

(work on stringing C2B/ butterfly/kipping/or work on kipping/hollow/arch positions)

https://www.youtube.com/watch?v=qZ6NX4yQLCo

Metcon

Metcon (Time)

Partner UP! FOR TIME:

*****400 Meter Run Buy In/400 Meter Run after the round of 6/400 Meter Cash Out*****

10-9-8-7-6-5-4-3-2-1

-Thrusters (95/65) (75/55) (65/45)

-Pull-ups (jumping pullups) (ring rows)

-Power Snatches (same weight)

Partner 1 and 2 will complete all reps.

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