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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)In Teams of 3, For Time: 400m Run with 20/14# Wall Ball 3 Rounds: 30 Deadlifts (95/65) 27 Hang Cleans (same weight) 24 Wall Balls (20/14) 21 Double KB Push Press (53/35) 400m Run with 20/14# Wall ball 2 Rounds: 30 Deadlifts (135/85) 27 Hang Cleans (same weight) 24 Wall...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner Up P1- Holds 25/10# Plate P2- Works Split Reps 100 Alternating lunges 30 DBL KB Push Press 80 Jumping Squats 30 DBL KB Push Press 400 M Run 30 DBL KB Push Press 80 Jumping Squats 30 DBL KB Push Press 100 Alternating lunges...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (1x1)Establish a training cycle maxMetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP 3 HSPU (Push Ups) (Hand Release PU) 3 Pull Ups (Jumping) (Ring Rows) 3 Thrusters (95/65) (75/55) (45/35) 6 HSPU 6 Pull Ups 6 Thrusters 9, 12, 15, 18.. *Add 3 Reps Each Round* SCORE=...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP 6 P1- 100/60lb D Ball Hold P2- 100 M Sprint 2 Min Break AMRAP 6 P1- Plank Hold P2- 10x KB Push Press 2 Min Break AMRAP 6 P1- Wall Sit P2- 10x Goblet Squats 2 Min Break AMRAP 6 P1- Hollow hold P2- 10x Sit Ups...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Team of 4 Each Station Lasts 10 Minutes, No Break In Between Station 1: Relay of Max Meters on Ski-Erg (1 person at a time, rotate through) Station 2: Synchronized Burpees (2 people working at one time, other 2 partners...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4 10 Min Max Effort Station 1: Meter Ski Erg Station 2: Synchro Burpees (2 at a time) Station 3: Meter Row Station 4: Wall Balls 20/14 (2 at a time)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 3 Person Teams 2 People working at a time 1 Person Resting 100 x Dbl KB Front Squat 44/26 80 x Burpees 100 x Dbl KB Push Press 44/26 80 x Target Burpees 100 x Dbl KB Thruster 44/26 80 x Burpee Box Jump Overs WHEN the...

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