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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Time Cash In: 1000m Row 2 Rounds 30 x Burpee Box Jump Over 25 x Pull Ups/Ring Row 20 x KB Clean & Press (53/35) (each arm) Cash Out: 1000m Row *Split Reps b/t partner*...

PSKC CrossFit - CrossFitWeightliftingBench Press (Establish a 1 Rep Training Max)MetconMetcon (AMRAP - Rounds and Reps)You go, I go; Partner 1 completes a full round before Partner 2 goes 15 Minute Amrap 10 Bench Press (135/95)(95/65)(65/45) 10 Power Cleans...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x American Swings (53/35) -Rest 2 Min- 7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x American Swings (53/35) 35 x Cal Row -Rest 2 Min- 7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x...

PSKC CrossFit - CrossFitWarm-upMetcon (No Measure)500m Row / Slow Pace 15 Air Squats 10 Kips 400m Row / Medium Pace 15 Goblet Squats / Light Weight 10 Kipping/Butterfly Pull-ups 300m Row 15 Goblet Squats / Go up in weight 10 Strict Pull-upsMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Pull-ups **After each set complete 10 Wallball (20/14)(14/10)...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)5 Rounds 1 x Minute per station 1- Overhead Lunges (45/25) 2- Single KB Thruster (53/35) (Switch arms at :30) 3- DU’s/Singles 4- Row x Cal’s 5- Rest...

PSKC CrossFit - CrossFitWeightliftingBack Squat (Establish a 1 Rep Training Max)MetconMetcon (Time)Partner up! Buy-in: 400m Run Together Then Split the following Reps: 30 Burpee Box Jumps 30 Thrusters (95/65) (75/45) 30 Toes to Bar 30 Thrusters 30 Burpee Box Jumps Cash Out: 400 meter Run Together...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Karen -&- Annie!! Partner Style 150 Wall Balls (20/14) -&- 50-40-30-20-10 DU’s (Double the number for Singles) Sit Ups *You May spilt all reps of Karen!*...

PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (AMRAP - Reps)Get into teams of 3. One person works at each station for each minute, then rotates. 30 Minute EMOM - 10 Burpees - 15 Calorie Row - Max effort Front Squats (95/65) Score is total...

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