FRIDAY

FRIDAY

PSKC CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 MINUTE AMRAP:

** 2 Members will be working on the AMRAP

** 1 Member will be finding a 1RM POWER CLEAN

AMRAP:

– 120 Wall Balls (20/14) (14/10) (Air Squats)

– 90 KB SNATCHES (53/35) (44/26) (35/18)

– 60 ROW for Cals

– 30 Box Jump Overs (Step-ups)

– 15 Burpee-Pullups (Target Burpees)

**Only one member of the team finds their max at a time

**All team members must find their max within the 30 minutes

**If there is time after all members find max, all members can work on the AMRAP

** Set the Power Clean Bars on the Left Side of the RIG/Rowers on Turf/ Everything else on the right side of the RIG

2 Scores:

*****MAX WEIGHT (Total of all 3 teammates)

*****Rounds and Reps of the AMRAP

Weightlifting

Power Clean (Team of 3 Total) (Max of all three teamates)

3 person team total

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