The Open is coming…

The Open is coming…

PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

3-6-9-12 etc

Burpee Over Bar (facing any direction)

Deadlift (135/95)

3 Burpee/3 DL, 6 Burpee/6 DL, 9+9, etc for 12 min

Score is the # of Reps completed
INTENT: 12 Min is a relatively short workout, this means you should be keeping a fast pace throughout. Fall Down, Jump Up! Get braced and pick up that bar as soon as you are up from your burpees. Pick up the bar a couple breaths before you think you are able. Getting that first rep in makes the whole set move faster.

The Open is coming, we are bound to see a burpee workout &/or a ladder workout!! =)

Mod

Burpee in place

Deadlift (105/75) (95/65)

Weightlifting

Deadlift (Work up to a Heavy Set of 5)

Accessory

Good Mornings (Increase Weight )

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