06 Jul Friday Pump
PSKC CrossFit – CrossFit
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Metcon (AMRAP – Reps)
Teams of 3, 25 Min AMRAP
P1- 750m Row
P2 & P3 AMRAP
5x Deadlifts (275/185)
5x Bench Press (185/130)
5x DBall Cleans (100/60)
*complete a full round before next Partner begins.
While P1 Rows 750m Row, partner 2&3 complete as many rounds as possible of 5x DL, 5x BP, 5x DBall Cleans) (You go, I go style). When P1 finishes the row P3 will advance to row while P1 & P2 rotate through AMRAP, Once athlete has started a round before the row has been finished then, the round must be completed before athletes can advance to next station.
Scaling Options
-Intermediate
750m Row
5x Deadlifts (205/145)
5x Bench Press (155/110)
5x DBall Cleans (60/20)
-Beginners
500m Row
5x Deadlifts (155/110)
5x Bench Press (95/65)
5x Burpees
Score is total number of reps completed as a team.
Each Completed 750m Row Equals 10 reps.
On you last row if 750m is not colpmeted your team will receive 1 point for every 100m completed
Ex. Time is called you only rowed to 390, then the last row you would have scored 3 reps.
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