FriYAY!

FriYAY!

PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

3 Person Team

A- Ski x Cals

B- 150 Burpees (as a team)

C- 7 x T2B

5 x Shoulder to Overhead (135/95)

3 x Front Squat

*One person at each Station, everyone is working

Everyone rotates once C has completed the triplet

Station B is a Running total of Burpees, until 150 is accomplished

Once 150 is accomplished, B is now a Rest Station

Station A is a running total of Cals on Ski

Score is Total Rounds (one point each time a team member completes the triplet) + Cal’s and leftover reps from the triplet

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