17 Aug August Series
PSKC CrossFit – TEAM SERIES
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
No Comments