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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Day! For time: 1000 m Row 100 Medball Sit Ups 100 Air Squats 100 Pull Ups/Ring Rows **3 Burpee EMOM for ALL** *Teams can decide in what order to complete tasks*...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up 400m Farmers Carry 53/35 40 x Deadlift 225/155 400m Farmers Carry 60 x T2B 400m Farmers Carry 80 x Hang Cleans 135/95 mod 1 - 185/125 mod 2 - 135/95*Farmers Carries are done together, 1 person must carry both bells. Trade off as needed. **Movements are done you...

PSKC CrossFit - CrossFitWeightliftingShoulder Press (establish training max for the cycle)This is NOT an all out effort. Simply work up until you reach a heavy single for the day. Save the PR attempt for 6 weeks from now.MetconMetcon (Time)5 Rounds 10 x Box Jumps 15 x Push...

PSKC CrossFit - CrossFitWeightliftingFront Squat (Establish Training Max)This is NOT an all out effort. A training max is a single heavy lift for the day to base our %s for the next cycle. Save the all out PR attempt for 6 weeks from now.MetconMetcon (Time)10...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)5 Rounds 1 minute each station/Circuit Style 1- Jumping Jacks 2- Box Jumps/Step Ups 3- DBL KB Deadlift (70/44) 4- DU's/Single Jump Rope 5- Rest ** Everyone will rest together** ** Score is the round with lowest number of reps**...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Labor Day 1200m run (together) 60 x Burpee to Plate 60 x Air Squats 800m run 60 x Burpee to Plate 60 x American Swing (53/35) 400m run 60 x Burpee to Plate 60 x Lunges 200m run **All runs must be completed together & with a 20/14 lb medball**...

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