09 Oct 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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