UNLOADED 6-24-16

UNLOADED 6-24-16

PSKC CrossFit – UNLOADED

Metcon

Metcon (4 Rounds for reps)

Groups of 3

4 x 6 min AMRAP

2 min rest between each station

Stop Sign Sprint together- Carrying 30/20 Medball

Ball can be dropped when back inside

1 person holding at all times

1 person working

1 person resting

Switch as needed. When hold drops, reps don’t count.

AMRAP

1) Burpee/Dead Hang/Rest

2) Wall Sit/Single KB Thruster (53/35)/Rest

3) Ski/Single KB Rack Hold (70/53)/Rest

4) Mtn Climber (both legs=1)/Plank/Rest

Score is # of reps accumulated after run

No Comments

Post A Comment
Follow

Get every new post delivered to your Inbox

Join other followers: