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PSKC CrossFit - UNLOADEDView Public WhiteboardWarm-upCore: 2 Rounds 30 Hollow Hold Rocks (Mod: 60 flutter kicks, 1 leg up=1 rep) 30 Supermans 30 Sit-Ups (add weight if you're feelin' frisky)Metcon (Time)For time (15 min cap) 21 HSPU 21 Box Jumps (24/20) 1 Rope Climb 15 HSPU 15 Box Jumps 2 Rope Climbs 9 HSPU 9 Box Jumps 3...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upCore: 2 Rounds 30 Hollow Hold Rocks (Mod: 60 flutter kicks, 1 leg up=1 rep) 30 Supermans 30 Sit-Ups (add weight if you're feelin' frisky)Metcon (Time)For time (15 min cap) 21 HSPU 21 Box Jumps (24/20) 1 Rope Climb 15 HSPU 15 Box Jumps 2 Rope Climbs 9 HSPU 9 Box Jumps 3...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds)16 Min EMOM Odd Min: Row 200m Even Min: 15 Wallballs (20/14) Scaling: Row 150m 15 Wallballs (14/10) or 10 Wallballs (14/10) Score=Rounds completed...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 RFT 25x American Swings (53/35) 25x Push Ups Scaling: *Lower the kettlebell weight *Hand Release Push Ups Time Cap: 15 MinutesWeightliftingHeavy Set of 5 Push Presses (1x5)As we did Monday, take no more than 5 sets to work up to a HEAVY set of...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)5 Rounds: In 3 Minutes: Run 400m Max DU with remaining time Rest 1 Minute between rounds Scaling: 300m run (stop sign) 200m Run Single Unders *SCORE IS TOTAL # OF DOUBLE UNDERS/SINGLES*...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Metcon: E2MOM FOR 20 Min 10/7 Cal Ski + 8 DBL KB PP + 4 Burpees • If you don’t complete in 2 min, turn into AMRAP...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds)14 Min EMOM Odd Min: Row 200m Even Min: 15 Wallballs (20/14) Scaling: Row 150m 15 Wallballs (14/10) or 10 Wallballs (14/10) Score=Rounds completedFront Squat Heavy Set of 5 (1x5)Work up to a heavy set of 5 in 5 sets or under. Heavy set...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time – W/Partner 100 Cal Ski 80 KB Snatch (53/35) 100 Burpee Box Jumps (24/20) 80 KB Snatch 100 Cal Ski IF there are not enough ski ergs, start on ski and finish with row...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)"DORK" 6 Rounds for Time 60 DU / 120 Single 30 OH KB Swings (53/35) 15 Burpees 30 min time cap Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department...

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