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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 Rounds 1:30 Row 8 x Single Leg KB DL (each leg) 10 x Goblet Squat w/ 5 Sec Pause at Bottom 12 x Hanging Leg Raise For Time 400m Run 21 x Burpees 9 x Box Jumps 400m Run 15 x Burpees 15 x Box Jumps 400m Run 9 x Burpees 21...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 RFT with a Partner Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 30 Air Squats --- Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 12 Thrusters (95/65) Once both Partners complete both stations,...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20min AMRAP (Team of 3) P1: Wall sit w/Pulse P2: 150m Ski, 2 DB or KB Thrusters P3: Rest *Add 2 reps to thrusters after each round. - 3 minute rest - 10 Minutes of: Alt. 100m Sprints w/med-ball...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 3 Person Team A- Ski x Cals B- 150 Burpees (as a team) C- 7 x T2B 5 x Shoulder to Overhead (135/95) 3 x Front Squat *One person...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)20 Min EMOM 5 Rounds A-12/10 x Cal Ski B-15 x V Ups/Sit Ups C-15 x Wall Balls (20/14) D-30 Sec Single Arm Plank...

PSKC CrossFit - UNLOADEDView Public WhiteboardWarm-up5 Rounds NFT 1min Row 10/Leg RNT Reverse Lunges Single Arm KB Duck Walk (Length of Rig) 10 Cossack Squat (5/leg)EMOM - Every Minute on the Minute20 Minutes Min 1: Row (Increase effort each round) Min 2: Suitcase Walking Lunges Min 3: KB Side Shuffle (Over Box...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 Rounds 1---2--- 3-- 2---1 Ground to Overhead (155/105) 10-20-30-20-10 Double Unders Rest 1 Min after each Round 20 Min CapWeightliftingHang Clean (Work up to a Heavy Single)...

PSKC CrossFit - UNLOADEDView Public WhiteboardCORE CIRCUIT10 MINUTES OF CONTINUOUS WORK 10 x Turkish Sit-Ups (5/arm) 10 x Banded Dead Bugs 10 x OH Banded Leg LiftsMetcon (AMRAP - Rounds)20 MIN AMRAP W/PARTNER P1: OH Plate Hold P2: 10 x T2B/K2E 8 x...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)25 Min AMRAP PARTNER UP - Split All Reps 400m Row 30 x Box Jump (24/20) 20 x Dbl DB Burpee to Snatch 10 x BMU/Chest 2 Bar/ Pull Up/Jumping PU...

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