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PSKC CrossFit - CrossFitFront Squat (5x 3 @80% (Last set Max Effort))Accessory3x 15 KB Swings (Russian) As Heavy As Possible -Focusing on speed through the hips and squeezing of the glutesMetcon (AMRAP - Rounds)Metcon 4 Rounds Every 1:30 #1 Row 25 men/20 female calories #2 30 Double unders + 10 toe...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30 sec w/:30h/:30rest x 5 1- Kneeling Side Slams/Ovhd Hold 2- Row Cal’s/ Seated Rock Hold 3- Mtn Climber/Plank 4- Goblet Lunge x2 + 1 Squat/Hollow Hold...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 30 Min AMRAP 10/8 x Cal Row 100m Run 10 x Burpees 10 x Goblet Thruster (53/35) Partner 1 begins Row, when P1 begins Thrusters, P2 will begin Row. P1 will finish thrusters & rest until P2 begins their thrusters....

PSKC CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 4, 2 people working at a time Must Complete: 200 Box Jumps (24/20) 200 Ground to Overhead (135/95) (115/75) (95/65) 200 Wall Balls (20/14) 200 Target Burpees (Burpees) 200 Alternating KB Snatches (53/35) 200 Calories on rower...

PSKC CrossFit - CrossFitSKILLToes-To-Bar15 minutes to work on stringing toes to bar together, push AWAY from the bar.MetconMetcon (Time)5 Rounds for time: 15 Wall Balls 15 Toes to Bar 15 Calories on rower...

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