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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Gotta love these ladies Annie + Sprinkle of Karen 50-40-30-20-10 Du/s/Singles Sit Ups *After every round, complete 30 x Wall Balls*...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upPower CleanTake 10 Minutes to work up to a heavy Power Clean.MetconMetcon (Time)10 Rounds 1 x Power Clean (225/155) 3 x Strict Pull Ups 10 x Cal Row/Ski 3 x Strict Pull Ups 1 x Power Clean -1:00 min Rest- *Score includes rests*Customization Pick a Power Clean weight...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 40 min AMRAP 200 Double Unders 400m Run 100 Wall Balls 400m Run 60 Cal Row 400m Run 50 T2B 400m Run Split Reps, Run Together...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 40min AMRAP 200 Double Unders/400 Single 400m Run 100 Lunges (50 Each) 400m Run 60 Cal Row 400m Run 50 T2B/K2C/T2R 400m Run...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up 10-1 Front Squat from the floor Dball over the shoulder 100/60 Bench Press *Choose a weight you can go unbroken on set of 10...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)4:00 AMRAP 10x hang cleans 135/95 10x wall balls REST 2:00 4:00 AMRAP 15/12 Cal Row 10x Burpee over rower REST 2:00 4:00 AMRAP 5X KB snatch each arm 53/35 10x push ups REST 6:00 Complete the total rounds and reps from above without rest straight through...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time: 1 Round Kelly 2 Round Helen 1 Round Kelly Kelly: 400m Run, 30 Box Jumps, 30 Wall Balls Helen: 400m Run, 21 KB Swing(53/35), 12 Pull Ups...

PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the Minute18 min EMOM 1x power snatch 115/75 2x hspu 3x pull-upsWeightliftingTake 70,60, and 50% of your 1RM strict press Perform max reps at each percentage until failure Rest 2-3 minutes between rounds...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)3 x 10min AMRAP No Rest Between Stations A-10 x Cal Bike 15 x Air Squat B-10 x Cal Ski 10 x Push Ups C-10 x Cal Row 15 x Sit Ups P1 performs 10 cal then P2 performs 10 cal, P2 completes Reps, then...

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