Crossfit Restoration – CrossFit
Weightlifting
PSC complex (6+12+ 25)
Kettlebell Deadlift
Kettlebell swing
Kettlebell Front rack carry
10 Minute Emom
Even minute: Perform one round of the complex, 6 KB SL deadlifts, 12 KB swings, 25 Meter Front rack carry
Odd Minute: 4 walk outs with a knee to elbow each side
Metcon
Metcon (Calories)
With a partner, Alternating full 3 minute rounds
Complete
5,4,3,2,1 of
Clean and Jerks 115/75
and HR push ups.
Once the 1 is completed for both, remaining time is spent doing Max effort row for calories
At the three minute mark, other partner will begin the circuit… score is the number of calories achieved. Each partner goes 3 times