Black Friday Mayhem

Black Friday Mayhem

PSKC CrossFit – CrossFit

BLACK FRIDAY DEALS BEGIN NOW!
Doors open for the 8am Unloaded class and we will be here for the 9am & noon classes.

Metcon (Time)

Teams of 4; weight (95/65)

Split reps up as needed, You will work in pairs within your team but only one working at a time. 3..2..1 Go, pair A will pick up bar and begin back squats, once back squats are completed pair B will begin pull ups, Pair A WILL NOT set the bar down, once bar goes up it cannot go down. When pair B is done with pull-ups, Pair A will begin S2O; once completed, pair B will take bar either from the hang or front rack position and begin front squats. The goal throughout workout, is for bar not to touch the floor. If bar goes to the floor it is a 1 minute penalty. You can take the bar from one of three positions: back rack, front rack or hang position.

For time:

75 Back squats

50 Pull-ups

25 Shoulder-to-overhead

75 Front squats

50 Pull-ups

25 Shoulder-to-overhead

75 Thrusters

50 Pull-ups

25 Shoulder-to-overhead

75 Back squats

50 Pull-ups

25 Shoulder-to-overhead

75 Front squats

50 Pull-ups

25 Shoulder-to-overhead

75 Thrusters

50 Pull-ups

25 Shoulder to overhead
Mod 1

(65/45)

Jumping Pull ups

Mod 2

(65/45)

Ring Rows

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