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PSKC CrossFit - CrossFitMetconMcGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24"In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereChosen by Coach Sara...

PSKC CrossFit - CrossFitMetconManion (Time)7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click hereChosen by Coach Cindi...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)30 min AMRAP Split Reps as needed! 1 Partner working at a time 25 Power Snatches (95/65) 20 HSPU 15 C2B 30 Cal Row 15 C2B 20 HSPU 25 Power Snatch (95/65) 30 Cal RowMod 1 25 Power Snatches (65/45) 20 HSPU (Feet on Box) 15 Pull Ups 30 Cal Row 15...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Review KB SnatchMetconMetcon (Time)Partner Up - Split Reps as Needed (1 person working at a time) 10 Rounds For Time 20 Wall Balls (20/14) 20 Push Ups 20 KB Snatch (5 each arm per person) *200 M Run Even Round w/Wall Ball* (Ex: Rnd 2, 4,...

PSKC CrossFit - CrossFitOnly those who have been tested know their value. Only today’s efforts matter, not the accomplishments of the past. The hottest fires make the strongest steel. Who among you will face the fire?MetconSissy Test (Time)25-1 KB Swings (53/35) 1-25 Burpees Perform 25 swings - burpee 24 swings -...

PSKC CrossFit - CrossFitWeightliftingBench Press (6 Sets x 1 Rep)NO all out set!AccessoryBarbell Roll Out (3 Sets Max Reps w/ Good Form)https://www.youtube.com/watch?v=YC2ZGqgJWcYPull-ups (3 Sets Max Reps)MetconMetcon (4 Rounds for reps)4 Rounds Max effort in 1 Min @ each station 1- Cal Row 2- DU's 3- Push Press (75/55) 4- RestMod...

PSKC CrossFit - UNLOADEDSKILLDouble KB Clean and Press (5 Sets of 5 Reps)MetconMetcon (Time)5 Rounds For Time Weak Arm: 9 KB Cleans (53/35) 9 KB Press (53/35) -Swing Switch Strong Arm: 9 KB Cleans (53/35) 9 KB Press (53/35) *200 M Run*...

PSKC CrossFit - CrossFitWeightliftingPower Snatch (Work up to heavy single)MetconWall Ball Vortex (Time)25 Burpees 25 Power Cleans (135/95) 25 Burpees *Every Minute on the Minute complete 7 x wall balls (20/14) until workout is complete.Mod 1 95/65 Mod 2 65/45...

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