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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)4 Person Friday! 200 Cal Ski 200 Cal Row 200 Wall Balls 200 Burpee Box Jump 1 teammate at each station. Switch as necessary. Once 200 reps are complete at 1 station, that station is now a rest. Continue rotating until all stations are...

PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the MinuteMetcon (Weight)3x S2OH (around 70%) (From the rack!)MetconMetcon (Time)For Time - 30 Min Cap 3 Rounds 1000 M Ski 100 DU 25 Bench Press (135/95)...

We are proud to announce Project TON! What is Project Ton? It is an online 4 week weight loss, tracking, and accountability challenge where we are attempting to get at least 200 people to lose 10lbs a piece equaling a TON of weight. The challenge is...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)For Time – 20 Min Cap 500m row 30 T2B (K2E) (T2R) 15 Back Squats (135/105) 500m row 24 T2B (K2E) (T2R) 12 Back Squats (135/105) 500 row 18 T2B (K2E) (T2R) 9 Back Squats (135/105) **5 MIN BREAK** Heavy Back SquatWeightliftingBack Squat (Heavy for the day!)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Rounds NFT 10 x Banded Side Steps 10 x Good Morning 10 x Push Up 20 Min AMRAP 200m Run 5 Burpees 10 Russian Swing (62/44) 15 Air Squat...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMerry Christmas (Time)Spend time away from your phone and all of life’s other distractions. Enjoy this Christmas with the ones you love. ❤️ AMRAP the dinner table. Hug your family FOR TIME EMOM shout MERRY CHRISTMAS!...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)12 Days of Christmas Partner Day!! Each Partner performs all reps, 1 person working at a time 1 HSPU (Wall Walk) 2 DBalls (100/60) 3 Burpees 4 Pull Ups/Ring Rows 5 Box Jumps/Steps Ups (24/20) 6 T2B/K2C 7 Cal Ski 8 Push Ups 9 Goblet Squat 10 Sit Ups 11 Wall...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time TEAMS OF 4 A) 200 Burpee Box Jumps B) 200 Cal Ski C) 200 Cal Row D) 200 Wall Balls (20/14) Each person starts on a station. Rotate as needed. Once you complete a station, one person will rest and 3 will work (and so...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Up (Split Reps)– For Time
 30 Cal Bike Erg
 30 Goblet Squats (44/26) (35/18) (26/Air Squat)
 30 Cal Bike Erg 
24 Goblet Squats (53/35) (44/26) (35/18)
 30 Cal Bike Erg 18 Goblet Squats (62/44) (53/35) (44/26)
 30 Cal Bike Erg 
12 Goblet Squats (70/53) (62/44) (53/35)
 30...

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