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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)Circuit :30 W/:30 H/:15 R x 5 Rounds 1- Suitcase Carry Walking Lunge/ Squat Hold 2- Bench Press/ Lockout Hold 3- Ski/ Rock Hold 4- DB/KB SeeSaw Press/ Overhead Hold 5- Mtn Climber/ Plank -1 Min Rest Between Rounds-...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min E2MOM 12/10 x Cal Row/Bike/Ski 5 x Burpees 3 x Db KB/DB Squat Clean & Press...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLDouble-Unders (Spend 10-15 Min Stringing Single/Double/Triples)MetconMetcon (Time)Annie + Helen 50-40-30-20-10 DU's (Singles at same number) Sit Ups ---Straight into--- 3 RFT 400m Run 21 x American Swing (53/35) 12 x Pull Ups...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10 Rounds for Time 1 x Dbl KB or DB Clean (53/35) 3 x Pull Ups/Ring Rows 10 x Cal Row/Bike/Ski 3 x Pull Ups/Ring Rows 1 x Dbl KB/DB Clean -1 Min Rest Between Rounds--This should be a Heavy Clean. If you cannot...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLRope ClimbFrom Box https://youtu.be/53WgYmEwGh4 Full Rope Climb https://youtu.be/qFE7pgOrj5w L Sit Option https://youtu.be/Ewf8rqGRbrEMetconMetcon (AMRAP - Rounds and Reps)20 Min E2MOM 12/10 x Cal Row 5 x Burpees 1 x Rope ClimbCustomization 7 x Cal’s 3 x Burpee 3 x Pull from Floor Rx+ L-Sit...

This is an attempt to give a massive info dump for Saturday. Here are your heat assignments: The event will be run “Shotgun Cannonball” style. Meaning once your heat starts you will work straight through 3 events covering 3 different locations over the course of 90...

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...

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