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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Pain Clinic 4 x 6 min Stations A- DBalls x 3 B- Dead Hang A- 25 x Junping Jacks B- Superman Hold A- 5 x Burpees B-Hollow Hold A- 10 x Goblet Thruster B- Wall Sit...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Circuit Day :45w/:15r x 5 1- Ski x Cals 2- Hand to Elbow Plank 3-Russian Twist/V-Up/Bicycle/Sit Up 4- Wall Ball (20/14) NFT 4 Rounds 10 x Push Ups 20 x Band Pull Aparts...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLKipping/Butterfly Pull-ups (10 Min to review movement)Metcon (Time)Teams of 3// 5 rounds Partner 1 -15/12 Cal Row Partner 2- 7 DKB Thrusters ( 53/35 44/26 35/18) Partner 3- 3 Bar Muscle ups// Chest to Bar// Pull ups ** A...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon: 30 MIN CAP Teams of 3: 2 rounds for time of: -100/70 Cal Row -100 Box Jump Overs (24/20) -100 Power Cleans (see weight below) -100 T2B Power Clean #: Round 1 – 135/95; Round 2 – 95/65 For the row, if you have a "mixed"...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Review Bench: Warm-up METCON: 10-9-8-7-6-5-4-3-2-1 BENCH Press (135/95) 100-200-300-400-500-500-400-300-200-100 Row Meters Rotate between each movement....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (1x1)Work up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)METCON: 12 MIN AMRAP 10 S2O (95/65) (75/55) (45/35) 10 American Swings (53/35)(44/26)(26/18) 10 Pull-ups (Jumping Pullups/Ring Rows SCORE: Rounds and Reps...

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