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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds)EMOM - 20 Odd - 15 wall ball shots Even - row cals (15/12)*Score is number of successful rounds * If you fail, continue remaining time as an AMRAP...

PSKC CrossFit - UNLOADEDMetcon (No Measure)Work/Hold/Rest :30/:30/:30 Circuit Style 4 Rounds 1-Mtn Climber/Plank Hold 2- V Ups/ Hollow Hold 3- Weighted Walking Lunge/Wall Sit 4- Pull Up or Ring Row/Hold at Top 5- Slamball/Rock Hold...

PSKC CrossFit - CrossFitWarm-upPost-Murph recovery. Spend some extra time foam roaming and stretchingMetconMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box...

PSKC CrossFit - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...

PSKC CrossFit - UNLOADEDMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...

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