Friday Pump

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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