24 Jun 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
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