First is the Worst

01 Jul First is the Worst

PSKC CrossFit – CrossFit

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Weightlifting

Bench Press (work up to a max set of bodyweight bench press)

Choose 75% or 50% of bodyweight if you cannot hit bodyweight yet. You want to do something you can do at least 5 reps.

Metcon

Metcon (AMRAP – Rounds)

Partner Up (partner completes full round)

20:00 AMRAP

5 x T2B

Burpee Box Jump Over

6 x push-ups

12 x squats

Burpee Box Jump Over

Tag partner
This is relay race on crack. Boxes will be set up in a straight line in the middle of the gym.

You’ll hit knock out the T2Bs – do a BBJO on the other side of the box you’ll knock out the pushups and squats, hit another BBJO and tag your partner back at the rig.