PSKC CrossFit – CrossFit


A: Pull-ups (Week 4 Day 2)

B: Bench Press (5 x 3)


Metcon (AMRAP – Rounds and Reps)

Teams of 3

20 minute AMRAP

20 x target burpees

10 x chest 2 bar pullups

20 x deadlifts (255/155)

* One person must be on the rower, rowing 500m at all times

**The other 2 team members break up the reps as neccessary, 1 working at a time. When the person on the rower is finished with 500m, they swap out another teammate and pick up where they left off.

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