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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Heavy Triple)Build up to heavy set of 3MetconMetcon (Time)7RFT 5x DL (185/125) 7x Burpees 9x Box Jumps Score: Time...

PSKC CrossFit - TEAM SERIESView Public WhiteboardWeight and CalsMetcon (AMRAP - Reps)EVENT #1: 12 MINUTES Max Clean Max Row Cals (Switch in and out with a partner whenever!) Score: Weight plus CalsMetconMetcon (AMRAP - Reps)EVENT #2: BREAK INTO PAIRS First pair: 0.00-5:00 7 Thrusters (95/65) 6 Bar Over Burpees 5 Pullups (Switch as...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (work up to a max set of bodyweight bench press)Choose 75% or 50% of bodyweight if you cannot hit bodyweight yet. You want to do something you can do at least 5 reps.MetconMetcon (AMRAP - Rounds)Partner Up (partner...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5 x 5)In between each set do a set of 5 strict pullups. Add weight each set until you get up to a heavy set of 5.MetconMetcon (Time)For Time 1 x deadlift 225/155 15 x wall ball 2 x deadlift 15 x wall ball 3...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Clean and Jerk15:00 to build up to a heavy single for the dayMetconMetcon (Time)Partner Up You Go/I Go (partner completes full round) 10 rounds per partner 3 x hang clean & jerk (135/95) 6 x bar facing burpees 9 x calories on bike...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)40 min AMRAP with a partner//Split reps//Run together 60 double-unders 45 Sit ups 30 Front Squats (95/65) 15 Burpees 5 Bar Muscle ups or Strict pull ups 100-m sprint...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10Min AMRAP Max cal Row 10 Min AMRAP Max Cal Ski 10 Min AMRAP Max Cal Bike **50 Wall Balls betweekn each AMRAP...

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