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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Team Cindy AMRAP25 Partner 1: 1 Round of Cindy 5 Pull Ups 10 Pushups 15 Air Squats Partner 2: Odd Rounds: Max Double Unders; Even Rounds: Max Burpees Partner 3: Rest *Rotate on the Round of Cindy **Score is Rounds and Reps; Accumulate Rounds...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Grab a Partner! 5RFT: 2 Rounds of DT (Each partner does 1 full round): 12-9-6 Deadlift-Hang Clean-Push Press (155/105) Then split: 30 Cal Bike Partner 1 does a full round of DT, Then Partner does a full round of DT, Then they split the Cals on the Bike....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up On 35 minute running clock 0-10 minutes Both work up to a max power clean 10-35 minutes 25min AMRAP Split reps 90 WB 60 BJO 30 cal row 15 power cleans (155/105) Score is combined weight and reps...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Work up to a max single)MetconMetcon (AMRAP - Rounds and Reps)Teams of 3- All 3 at a different station 21 Min AMRAP Station 1: 15/12 Cal Ski Station 2: 1 Round: 5 S20 (135/95), 5 Pull Ups, 25 DU Station 3: Rest *Can't...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up- Partner completes full round For Time: 400m Run buy-in (run together) then 10RFT (each) 5 Target Burpees 10 sit-ups 15 Russian Swings (53/35) then 400m Run cash-out (run together) Goal: When it is your turn, go as fast as possible, switching to the next movement as quickly...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (Max)MetconMetcon (AMRAP - Reps)Partner up! 25 Min AMRAP Max Cal on Bike/Row *Every switch 5 thruster Buy-In (95/65) Score is Cals...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCHAD (Time)1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is...

PSKC CrossFit - CrossFitView Public WhiteboardMetconTellier (Time)For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air SquatsDedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment,...

PSKC CrossFit - CrossFitView Public WhiteboardMetconFalkel (AMRAP - Rounds and Reps)25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30" 1 Rope Climb, 15'In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click...

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