Squirtle

Squirtle

PSKC CrossFit – CrossFit

Weightlifting

1: Overhead Squat (6 x 3)

*Complete 12 hollow rocks after each set (https://www.youtube.com/watch?v=tMIFnRAgUdo)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

7 Minute Ascending Ladder

3, 6, 9, 12, 15, etc. of:

 – OH Squat

 – Burpee

Rx – 115/75

Mod 2 – 95/65

Mod 1 – 55/35

Record your last Full completed round + the number of reps completed on the next set (i.e. 12+3 would mean you finished the 12s and were 3 reps into the round of 15.

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