TEAM SERIES JANUARY

TEAM SERIES JANUARY

PSKC CrossFit – TEAM SERIES

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Metcon

Metcon (AMRAP – Reps)

EVENT 1: //

Split into pairs:

-A and B-

5 minutes:

10 hang cleans

50 double unders /singles

1 MINUTE BREAK:

-C and D-

5 minutes:

10 hang cleans

50 double unders /singles

Weightlifting

1 power clean + 1 hang clean

EVENT 2: //

First pair: 4 minutes to establish 1 rep max 1 power clean + 1 hang clean

1 MINUTE RESET

2nd pair: 4 minutes to establish 1 rep max 1 power clean + 1 hang clean

Metcon

Metcon (AMRAP – Rounds and Reps)

EVENT 3://

10 minutes AMRAP:

2 working at a time

40 Burpees

40 KB Snatches

40 Goblet Squats

SCORE:

ROUNDS + REPS

Metcon

Metcon (AMRAP – Reps)

EVENT 4://

10 minutes Max Cals on Ski and Row

A. Row

B. Ski

C. Rest

D. Rest

Switch every 10 Cals

Score: Cals

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