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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 4// For time// 1 teammate working on row/ski, the other 2 working on workout/ 1 rest// 30 min AMRAP Max Cal Row/ Ski 10 D Balls 150 Wall Balls 100 DKB Clean and Press ...

PSKC CrossFit - CrossFitView Public WhiteboardMetconhttps://youtu.be/FsSYe0Hh01kMetcon (Time)"Happy 2020" "ZACHARY TELLIER" For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Complete the work in the order written, starting each new segment with 10 burpees. Score is the time it takes you...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)"You are never too old to set another goal or to dream a new dream." " We all get the exact same 365 days. The only difference is what we do with them" "No one can go back in time to...

Project 2020 is a lifestyle challenge where we want you to focus on: 1. moving more 2. eating better 3. sleeping better 4. making your neighborhood better 5. stressing less   HOW DOES IT WORK? This is a four week lifestyle, tracking, and accountability challenge where we want to develop powerful habits that...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Single Unders 10 Wall Ball FR Lunges 6 Up-Downs 1 ROUND :30 Power Jumps 10 Wall Ball Air Squats 6 Up-Downs 1 ROUND :30 Fast Wrist Single Unders 10 Wall Ball Thrusters 6 Up-Downs 1 ROUND :30 Double Unders 8 Wall Balls :30 Double UndersStrengthMetcon (Weight)EMOM x 6 MINUTES* MIN 1...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Tuesday "Goodbye 2019"- Partner up// 31 min AMRAP For Time 20 Push Presses (75/55 lb) 19 KB Swings (53/35) 20 Hang Snatches (75/55 lb) 19 Sit-Ups 20 Toes-to-Bars 19 Push-Ups 20 Box Jumps (24/20 in) 19 Back Squats (75/55 lb) 20 Unbroken Double-Unders 19 Plate Ground to...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingThruster (Work up to a heavy triple)Take 15:00 to build up to a heavy triple.MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 8/8 SA Strict Press 4/4 SA Deficit Push-up 20 Mountain Climbers 8 Banded Shoulder PressStrengthMetcon (No Measure)3 SETS* 10/10 Half Kneeling DB Strict Press 10 DBL DB Bent Over Row *Use heavier weights for the DB BOR.WorkoutMetcon (Time)4 ROUNDS...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Push It Partner Up- 30 Min AMRAP Round 1: 100 meter row- 2 Burpee Box Jump- 2 Deadlift Round 2: 200 meter row- 4 Burpee Box Jump- 4 Deadlift Round 3: 300 meter row- 6 Burpee Box Jumps - 6...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up- 30 Min AMRAP Round 1: 100 meter row- 2 Burpee Box Jump- 2 Deadlift ( 225/155) Round 2: 200 meter row- 4 Burpee Box Jump- 4 Deadlift Round 3: 300 meter row- 6 Burpee Box...

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