TEAM SERIES JULY

TEAM SERIES JULY

PSKC CrossFit – TEAM SERIES

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Metcon

Metcon (AMRAP – Reps)

EVENT 1:

TEAMMATES A and B: I GO/You GO

Complete the AMRAP 5 MIN:

10 Deadlifts (185/125)

5 Pull-ups

At the SAME TIME Teammates C and D are working on AMRAP 2 (5 MIN):

10 Goblet Squats

5 Burpees

REST 1 MINUTE: THEN PARTNERS SWITCH AMRAPS

*** 3 MINUTES OF REST

During the rest:

—Deadlift bars need to be stripped and set to starting S20 weight

—KBS need to be placed out of the way

Metcon

MAX G2O (1×1)

EVENT 2: 12 MINUTES

-800m RUN as a TEAM

– WHEN THE WHOLE TEAM GETS BACK

1 REP MAX: G2O

****3 MINUTES OF REST

During the Rest:

All Weight needs to be put away neatly

Place box ready to go.

Metcon

Metcon (AMRAP – Reps)

EVENT 3: 8 MIN AMRAP

P1 and P2:

21-15-9

Hang Cleans (95/65)

Toes to BAR

P3 and P4:

21-15-9

Front Squats (95/65)

Box Jumpovers

If you get finished within the 8 Minutes: Start over

****3 MINUTES OF REST

During the rest:

All barbells and weights need to put away. Retrieve Rowers and Skis.

Metcon

Metcon (AMRAP – Reps)

2 people working at a time:

A- Working on KB SNATCHES

B- Working on SKI

C- Resting

D- Resting

**When ski cals are complete the PAIRS switch.

**When the PAIRS switch again the first pair will switch movements (example: A was on snatches the first round, on their next A will be on the SKI.

Station 1:

Partner A: KB SNATCH (Max SNATCHES)

Partner B: 10 CAL SKI

Metcon

Metcon (AMRAP – Reps)

2 people working at a time:

A- Working on Overhead KB Swings

B- Working on Row

C- Resting

D- Resting

**When row cals are complete the PAIRS switch.

**When the PAIRS switch again the first pair will switch movements (example: A was on swings the first round, on their next A will be on the ROW.

1. American KB SWINGS (MAX SWINGS)

2. 10 Cal Row

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