PSKC CrossFit – CrossFit


Metcon (AMRAP – Reps)

Partner Up:

1) 6:00 EMOM

Minute 1:

Partner 1: 5 x deadlift (275/185)

Partner 2: 10 x box jump over (24/20)

Minute 2: Partners Switch

If both athletes complete their movements within the minute. They will receive the points for the minute.

Score will be the total points of each minute completed. If the team completed all five minutes, their score will be 2+4+6+8+10=12 = 42 points

3:00 rest

2) Tabata (4:00) for reps of:


Goblet squats (53/35)

One athlete must perform Goblet Squats and the other athlete must perform the Pull Ups. It’s up to the team to decide which athlete performs these movements and how often.

Team score is the total reps.

3:00 Rest

3) 6:00 AMRAP

250m Row

Plank Hold


One athlete will row 250m while the other athlete holds the Plank position.

If the athlete holding the Plank position drops/breaks, the athlete rowing must stop.

When the athlete rowing reaches 250m, athletes will switch positions.

At the end of 6:00 minutes, you will press “Change Units” to see how many Calories your team rowed. Your team’s score is total Calories rowed.

rest 3 minutes

4) 5:00 to achieve one rep max clean and jerk for both partners using only one bar. Score is combined weight lifted.

The teams overall score is: (WOD#1 Points) + (WOD#2 Reps) + (WOD#3 Cals) + (WOD#4lbs)

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