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PSKC CrossFit - UNLOADEDView Public WhiteboardAccessorySeated Double KB Press (15-12-10)https://www.youtube.com/watch?v=vSjthx8vHNsPull-ups (3x Max Effort)MetconMetcon (Time)For Time w/ partner Partner Up 200 DBL KB Floor Press **Every time you break EACH partner does 10 sit ups together...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (6x1 at 90%)(no all out set)Accessory1 arm KB Row (3 x 8 each arm)(heavy as possible)MetconMetcon (AMRAP - Reps)10 MINUTE AMRAP: SCORE REPS ***2 Wall Walks 10 Hang Power Cleans (115/75) (95/65) (75/55) 10 S2O (same) ***4 Wall Walks 10 Hang Power Cleans 10...

PSKC CrossFit - CrossFitView Public WhiteboardMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Box Jumps (Step Ups) Wallballs- (20/14) (14/10) (Airsquats) BEGINNERS: 3 Rounds...

PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryGoblet Squat (15/12/10)* Increase weight each setMetcon (Time)3 X Max Effort Wall SitMetconMetcon (AMRAP - Rounds)20 MIN EMOM Every minute complete 5x Burpees 10x Air Squats 5x DBL KB Push Press (53/35) Mod- decrease reps so you can complete each minute with...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (6x1 at 90%)(no all out set)AccessoryFront Rack Reverse Lunges (3x16 (8 each leg))w/ barbell at a moderate weight(alternate legs)MetconMetcon (Time)This is a SPRINT! 21-15-9 Deadlifts (225/155) (185/125) (135/95) T2B (K2E) (T2R)...

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