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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Wheres your friends at?! Pain Clinic! 4 x 6 min stations work/hold 1- Kb Thruster x 4 each side (53/35) Wall Sit 2- 7 x Burpees/ Plank Hold 3- 10/8 x Cal Row/ Ovhd Hold (45/35) 4- 12 x Russian Kb Swing (53/35) / Dead Hang...

PSKC CrossFit - CrossFitWeightliftingStrict Press (6 X 1 @ 90%)No all-out setAccessory3 X 12 weighted/banded push-upsMetconMetcon (AMRAP - Reps)Every 3:00 X 4 rounds * 100 m sprint * 10 bar over burpees * Max push press (115/75) (95/65) (75/45)NO REST BETWEEN ROUNDS Score is total push press...

PSKC CrossFit - CrossFitGymnasticsReview kipping swing and kipping ring swing. https://www.youtube.com/watch?v=uFC2byGEEYg https://www.youtube.com/watch?v=_Fpk7koV0fwKipping Complex (3X Complex)5 kipping swings - 3 kipping pullups - 1 strict pullup* Goal is to perform without dropping from bar. Advanced: 5 ring swings - 3 MU - 1 strict ring pullup Scale: 5 kipping swings...

PSKC CrossFit - CrossFitWeightliftingFront Squat (6 X 1 @ 90%)AccessoryWeighted Walking Lunge (3 X 10 (ea))MetconMetcon (AMRAP - Rounds and Reps)AMRAP 8:00 * 15 Sit-Ups * 30 Double Unders (60 Singles) * 1 Squat Clean (225/155) (185/125) (155/105)...

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