Zero Dark Thirty

Zero Dark Thirty

PSKC CrossFit – CrossFit

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Metcon (Time)

Tuesday

“Zero Dark Thirty”

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

-140/100 Row-

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (115/80)

-140/100 cal Row-

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (135/95)

Breaking up reps as they see fit, teams will work through the 3 rounds of toes to bar, bar facing burpees, and power snatches before moving forward to the row. They will then complete the same movements for 2 rounds at a heavier weight before moving to the row, and finally 1 round at a heavier weight. Teams using the same weights will have one barbell on the floor, changing weights when called for.. If teams complete the workout under the 30 minute time cap, their score is the time it took to complete the workout. If they are unable to finish the workout under the time cap, add 1 second to every rep that is not done add to the thirty minutes that is your score

2 Men, 1 Woman: 125 Cal Row

2 Women, 1 Man: 110 Cal Row
Intermediate

Knees 2 Elbows

Power Snatches

(75/55)

(95/65)

(115/80)

Beginner

Sit-ups

Burpees

Clean and press (95/65) throughout the workout.

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