Christmas Team Series

Christmas Team Series

PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Event #1 Naughty or Nice?

10 Minute AMRAP/ Split into pairs

A. Max Cals on Rower

B. 5x Burpees

10x KB Snatches (5 each arm)

C. Rest

D. Rest

T1- Starts racking up Cals on the Rower

T2- Completes the couplet

T3- Rests

T4- Rests

When T2 is finished with the couplet the pairs switch.

Then.. T3 and T4 go.

When T1 and T2 switch back .. T2 will row and T1 will work on couplet.

Score: Cals + Reps

Weightlifting

Santa Man Complex (1×1)

Work up to a heavy of the following complex: 3 Power Cleans + 3 Front Squats + 3 Jerks

Score= weights lifted of all 4 teammates

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Days of Christmas: 12 MIN AMRAP

12 Pull-ups

12 Cal ski

12 Push Jerks

12 T2B

12 Cal Ski

12 HC

Split However- As many Rounds and Reps as Possible.

Metcon

Metcon (AMRAP – Reps)

Happiness and Cheer: 10 MIN AMRAP

3 Teammates working at a time

Max Reps: Wallballs

Max Reps: Russian Swings

Max Reps: Box Jumps Overs

Figure it out. Strategize however you want

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