TEAM UP FRIDAY!

TEAM UP FRIDAY!

PSKC CrossFit – CrossFit

Warm-up

//use about 15 minutes to work up to moderate deadlift to warm up for deadlift hold//

Metcon

Metcon (Time)

TEAMS OF 3!

Athlete 1: Runs 200 meters

Athlete 2: Performs a 1:3 ratio of 1 burpee and 3 wall balls (20/14) (14/10) (air squats)

Athlete 3: Deadlift Holds (225/155) (185/135) (135/95)

-Time will be called when teams complete 100 burpees (total).

-Athletes will rotate when athletes finish the 200 meter run

-Bar must be off the ground for burpee/wallballs to count

-If the runner gets back and the person on the burpee/wallballs (for example) is on their first wall ball, the runner picks up where the person on the wall left off.

***Communication is key***

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