The BOLD

The BOLD

PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

5x Burpee Box Jump Overs

5x Thrusters

5x Pull Ups

(95/65)

(75/55); (Jumping)

(45/35); (Ring Rows); (Step Up and Overs)

*Thrusters should be a weight that is light for you and you can burn out 5 every round

Weightlifting

Front Squat (Work Up to Heavy Single)

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