TEAM SERIES JULY

TEAM SERIES JULY

PSKC CrossFit – TEAM SERIES

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Weightlifting

TEAM CROSSFIT TOTAL

**Teams will have 8 minutes at each lift.

**You must complete the lifts in the following order.

**Each team member only gets 3 attempts at each lift.

**Must switch at 8 MINUTES no rest in between lifts.

1. Back Squat (8 MIN)

2. Strict Press (8 MIN)

3. Deadlift (8 MIN)

Score: Total weight combined of all team member’s heaviest attempts of all 3 lifts.

Metcon

Metcon (AMRAP – Reps)

**Split into PAIRS**

Pair A and B will go first/ C and D are resting.

5 MIN AMRAP:

A. MAX CALS on the SKI

B. 5 Pullups

7 Burpees

9 Air Squats

When B. is finished with the triplet A will go to the triplet and B will Ski. This will go on for 5 MINUTES.

AT THE 5 MINUTE MARK C and D will jump in and start the AMRAP. They will not start where the other two left off. They will start over.

C. MAX CALS on the SKI

D. 5 Pullups

7 Burpees

9 Air Squats

Score: Cals + REPS of both pairs = TOTAL SCORE

Metcon

Metcon (AMRAP – Reps)

20 MINUTE AMRAP:

A. Wallballs (MAX AMOUNT)

B. OVERHEAD Swings (MAX AMOUNT)

C. 200 Meter RUn

D. Rest

*All stations will be going on at the same time. *Stations must be completed in this order

*Team will rotate when the teammate on the run gets back.

*Teammates always rest after the run

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