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PSKC CrossFit - CrossFitWeightlifting1: Metcon (Weight)12 Minute EMOM Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats *Use the same weight for both movements. *Climbing in weight is optional. *Score = heaviest weight usedMetcon2: Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP - 12 Box jumps (24/20) ...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time! You get to decide in what order you do the work!! 400m Plate Carry (45/35) 40 x Burpees 40 x American KB Swing 53/35) 40 x Cal Row...

PSKC CrossFit - CrossFitWeightlifting1: Clean and Jerk (1RM)Slightly Faster Weightlifting2: Metcon (AMRAP - Rounds and Reps)Death by Clean and Jerk - Complete one rep on the first minute, two on the second, three on the third… until failure Rx - 135/95 Mod 1 - 115/75 Mod 2 -...

PSKC CrossFit - CrossFitWeightlifting1: Front Squat (1 x 3)Work up to a heavy tripleMetcon2: Metcon (AMRAP - Rounds and Reps)16 Minute AMRAP with a Partner of: - 50 Calorie row - 30 Bar facing burpees - 20 Front squats (95/65) {75/55] {65/45} *Switch every 25 on the rower *Switch every...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)E2MOM X 12 0-2:00 - 300m Run 2:00-4:00 - 10 x Burpee Box Jump 4:00-6:00 - 300m Run 6:00-8:00 - 10 x Burpee Box Jump Etc...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up Each Station will be 4 minutes You will stay at each station for the entire 4 mins Switch out as needed you will have 30 second transition time between each station 1. Air Dyne 2. Rower 3. 100m Med Ball Sprint 4. Burpees Score is...

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