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PSKC CrossFit - Beast ProgramEMOM - Every Minute on the Minute1: Metcon (Weight)5x3 Thrusters 70% (Min 1) 5x10 T2B or K2E (Min 2)Record weight used for the Thrusters.Notes2: Metcon (No Measure)Rowing technique review and strategy.Metcon3: Metcon (Time)WOD 15.5 27 Thrusters 27 Cal Row 21 Thrusters 21...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 14 Rounds Split Reps - 1 working at a time (Each partner will end up doing 7 rounds each) *30 Min Time Cap* *P1 must complete a station before P2 can begin* 5 x Pull Ups/Ring Rows 10 x Burpees 15 x Goblet Squat (53/35)...

PSKC CrossFit - CrossFitWarm-up***Review squat clean techniqueMetconYEAH BUDDY (AMRAP - Reps)Complete the following OPEN WODS with a buddy! Teams of 2: Complete Reps as needed: 11.3 5 Minutes to achieve As Many Reps As Possible of: -Squat Clean and Jerk (165/105) (135/95) (95/65) Right into: 12.1 7 Minutes to achieve As Many...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Combined Class!! Everyone will need one kettle bell : (53/35) (44/26) (35/18) 3 Rounds of: 1. KB Swings 2. Goblet Squats 3. One-Arm KB CLEAN (switch hands at 30 sec) 4....

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