August Series

August Series

PSKC CrossFit – TEAM SERIES

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Weightlifting

Team Deadlift 5 Rep Max (5 Rep Max)

EVENT 1: 20 Minutes:

2500 meter Row Buy in….. all girls teams 2000

Remaining time:

Find your 5 Rep Max Deadlift

Metcon

Metcon (AMRAP – Reps)

EVENT 2: RELAY (Each teammate will go, 2 GO/ 2 GO) 8 Minute AMRAP: each round is worth 20 reps 100= 10

10 KB Snatch Burpees (5 each and at the same time (not necessarily Syncho)

100 m sprint (together)

Metcon

Metcon (Calories)

EVENT 3: 8 Minutes

MAX Cals on the Bike- Rotate every minute – Go all out

Metcon

Metcon (Calories)

EVENT 4: 8 Minutes

MAX Cals on the Ski – Rotate every minute- Go all out

Metcon

Metcon (AMRAP – Rounds and Reps)

EVENT 5: 10 Minutes for Max Rounds and Reps: Rotate Every Minute:

A. 10 OH Swings Tag..

B. 10 Pushpress 95/65 Tag..

C. 10 Wallballs Tag

D. Rest

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