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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)20 Minute EMOM Min 1) 20 KB Swing Switch (10 each arm) (53/35) (44/26) (35/18) Min 2) 7 Burpees Min 3) 20 Thrusters (Single KB-10 each arm) (53/35) (44/26) (35/18) Min 4) Rest...

PSKC CrossFit - UNLOADEDSKILLWarm-up (No Measure)Working on proper Rowing TechniqueMetconMetcon (AMRAP - Rounds and Reps)Every 3 Minutes for 18 Minutes Complete: 200m Row 10 Wallball (20/14) (14/10) ** If you are unable to complete within the 3 minutes, it then turns into an AMRAP....

We want to give this stud a huge shout out. Every morning he is the first one in the parking lot sipping on his pre-workout waiting to grip rip and go. His name is Matt Brown and he is the most interesting man in the...

PSKC CrossFit - CrossFitMuscle-ups (5 x 1)GymnasticsDouble KB Clean and Press (5-4-3-2-1)Perform 5 x Muscle Ups or Chest 2 Bar Pullups, then 5 x DBL KB Clean and Press. Then ladder down 4-3-2-1, increase weight as reps decrease.MetconMetcon (Time)Metcon: For time 10 x Muscle...

PSKC CrossFit - UNLOADEDSKILLDouble KB ThrusterWork up to a heavy tripleMetconMetcon (Time)12 Double KB Thrusters (53/35) (44/26) (35/18) 200m Run 10 Double KB Thrusters 200m Run 8 Double KB Thrusters 200m Run 6 Double KB Thrusters 200m Run 4 Double KB Thrusters 200m Run 2 Double KB Thrusters 200m Run...

PSKC CrossFit - CrossFitWeightliftingBack Squat (1 RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP of 200m Run 10 OH lunges each leg (95/65 75/55 or no weight) 10 Slamballs...

PSKC CrossFit - UNLOADEDSKILLToes-To-BarMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Overhead Swings (53/35) (44/26) (35/18) 2) Alternating Lunges with KB or without 3) Toes 2 Bar or Situps 4) Air or Goblet Squats 5) Box Jumps ** Score is total amount of reps combined...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)With Partner Running clock… [0:00 – 10:00] AMRAP 200m Partner Plate Run (45/25) 10 toes to bar/Sit Ups 10 KB Push Press (53/35) [10:00 – 20:00] AMRAP 200m Partner Plate Run (45/25) 12 American KB swings (53/35) [20:00 – 30:00] AMRAP 200m Partner Plate Run (45/25) 10 KB Thruster (53/35) 5...

PSKC CrossFit - CrossFitMetconMetcon (Time)PARTNER UP: ANGIE-KAREN-GRACE COMPLETE 3 of the FAMOUS GIRL WORKOUTS. Partners can split the reps however they choose as long as the reps are completed. ANGIE: 100 pullups (jumping) 100 pushups (incline) 100 sit ups 100 air squats Right into: Karen: 150 Wallballs (20/14) (14/10) Right into: Grace: 30 Clean and Jerks (135/95)...

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