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PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

3 Person Team

2 work + 1 rest

30 Min AMRAP

A & B:

60 x DU’s

50 x Pull Ups

40 x Sit Ups

30 x Deadlift (135/95)

20 x Hang Clean

10 x S2O

C: Ski Erg Max Cal’s

Switch in & out as you choose, 1 person always on ski

Every 3 min all teammates stop and do 5 Synchro Burpees.

Score is Total Reps (Burpees not included)

Round = 210 Reps. Each cal is a rep added onto the end
30 Min AMRAP

A & B:

60 x Jump Rope

50 x Jumping Pull Ups

40 x Sit Ups

30 x Deadlift (95/65)

20 x Hang Clean

10 x S2O

C: Ski Erg Max Cal’s

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