TEAM SERIES SEPTEMBER

TEAM SERIES SEPTEMBER

PSKC CrossFit – TEAM SERIES

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

EVENT #1:

10 MIN AMRAP

A. ROW 15/12 CALS

B. Burpee Toes to Bar (Max)

C. Resting

D. Resting

**When A is done rowing, the pairs switch with C/D. C will row and D will do max burpee toes to bar.

C will finish and pairs switch again. Now, its B’s turn to row and A’s turn to complete burped toes to bar.

SCORE:// Cals + Burpee T2B Rest

Weightlifting

Power Clean+Hang Clean+JERK (TEAM SERIES TOTAL)

EVENT #2

8 MINUTES:

Each member will find their:

1 Power Clean + 1 Hang Clean + Jerk

SCORE:// TOTAL WEIGHT

Metcon

Metcon (AMRAP – Reps)

EVENT 3://

10 MINUTES://

First 5 MINUTES:

EVENT #3

Pairs A and B:

Both get a KB and complete the SNATCH Test at the same time (53/35)

***AT THE 5 MIN MARK PAIRS SWITCH

Pairs C and D

Will now complete the SNATCH TEST at the same time

SCORE:// REPS

Metcon

Metcon (Time)

EVENT #4:

For TIME: (20 MINUTE TIME CAP)

RELAY!!!!

A and B

Run 400 Meters at SAME TIME

Tag C and D

Run 400 Meters at SAME TIME

Tag A and B

Split 30 Box Jumps

Tag C and D

Split 30 Box Jumps

Tag A and B

Split 30 Pull ups

Tag C and D

Split 30 Pull-ups

Tag A and B

Split 30 Wall balls

Tag C and D

split 30 wall balls

SCORE:// TIME

No Comments

Post A Comment
Follow

Get every new post delivered to your Inbox

Join other followers: