10/9/15

10/9/15

PSKC CrossFit – CrossFit

Metcon

Metcon (Time)

Groups of 3!

*Complete 3000m as team – 1 person is to be on row/ski at all times

*Other 2 partners split reps as necessary/1 working at a time

* Once 3000m is complete, all 3 partners work together on AMRAP, 1 person working at a time for remaining 20 min.

20 Min AMRAP

50 Wall Ball (20/14)

40 Box Jumps (24/20)

20 Pull Ups

10 Snatches (95/65)
*Mod 2*

Same rules apply

20 Min AMRAP (***2500m Row/Ski***)

50 Wall Ball (20/14)

40 Box Jumps (24/20)

20 Jumping Pull Ups

10 Snatches (75/45)

*Mod 1*

Same rules apply

20 Min AMRAP***2000m Row/Ski***

30 Wall Ball (14/10)

25 Step Ups

20 Ring Rows

10 Ground to Overhead (75/45)

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