UNLOADED 11-23-15

UNLOADED 11-23-15

PSKC CrossFit – UNLOADED

Metcon

4 x 6 Min Rounds

400m Run OR 500m Row

Use remaining time to complete each AMRAP

2 Min rest between each station

Metcon (AMRAP – Rounds and Reps)

6 min time cap

400m run/500m row

Then

AMRAP for remaining time:

10 x KB Push Press (53/35)

1 arm = 1 press

10 x Ring Row

Metcon (AMRAP – Rounds and Reps)

6 min time cap

400m run/500m row

Then

AMRAP for remaining time:

10 x Lunges

5 x Slamball (30/20)

Metcon (AMRAP – Reps)

6 min time cap

400m run/500m row

Then

AMRAP for remaining time:

Burpees

Metcon (AMRAP – Rounds and Reps)

6 min time cap

400m run/500m row

Then

AMRAP for remaining time:

7x KB Swing (53/35)

7 x Goblet Squat (53/35)

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