BLACK OUT TEAM SERIES

BLACK OUT TEAM SERIES

PSKC CrossFit – TEAM SERIES

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Weightlifting

TEAM SERIES SQUAT/DL/S2O/CLEAN (1×1)

Each member of the team will choose one movement to work up to a heavy single:

start with squat..then to ..S20..then..Deadlift…and last clean. Each member will get 4 minutes.

(Movements will be completed 1 at a time during 4 minute increments).

1. Squat

2. S20

3. Clean

4. Deadlift

Score: Total Weight of all 4 combined
EVENT 1

Metcon

Metcon (Calories)

Ski RELAY:

Pair A&B:

5 minutes

: switch every :30 seconds

MAX CALS ON THE SKI.

1 minute reset:

Pair C&D:

Same

SCORE: Total Cals for both pairs added together.
EVENT 2

Metcon

Metcon (Time)

10 Minute Cap

Couplet Relay

A. 9-6-3

-KB SNATCHES (Each Side)

-Burpees

B. 9-6-3

-KB SNATCHES (Each Side)

-Burpees

C. 9-6-3

-KB SNATCHES (Each Side)

-Burpees

D. 9-6-3

-KB SNATCHES (Each Side)

-Burpees

Each member of the team will have a chance to finish the couplet as fast as they can. When they are finished they tag a teammate and the next teammate will complete until all teammates are finished. If a team does not get finished, add every rep not completed to total time.
Event 3

Metcon

Metcon (AMRAP – Reps)

15 MINUTE AMRAP:

A. Rower 200 Meters

B. Wallballs

A and B will complete their stations then switch.

-Tag C and D-

C. Rower 200 meters

B. Wallballs

C and D will complete their station and tag A and B. The next time A and B switch.

SCORE:// Meters + Wallballs
EVENT 4

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