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PSKC CrossFit - CrossFitView Public WhiteboardWarm-upGetting gymnasty developing the hollow/arch position. Learning to string toes to bar right into pull-ups.MetconMetcon (AMRAP - Rounds and Reps)25 minute AMRAP 400m run 3 rounds of "Pam" 6 x T2B to Pullup 9 x pushups Modifying - Knees to Elbows to Jumping PullupsSee video on...

PSKC CrossFit - CrossFitSpecialist Ray Michael Fuhrmann, II, United States Army, died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine assessing mission. "As a medic, Ray M. Fuhrmann II probably saved more lives in Iraq over...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingClean and Jerk (spend 10 minutes to work up to a heavy single)MetconMetcon (AMRAP - Reps)25 MINUTE AMRAP PARTNER UP/Split Reps 200 m run together 2 Bar Muscle Ups (C2B) (Pull-ups) (Jumping C2B) 2 Clean and Jerks (225/155) (185/125) (135/95) 200 m run together 4 Bar...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Person Teams 30 Min AMRAP 200m Run 10 x T2B/K2C 15 x Wall Balls (20/14) 20 x Jumping Jacks -Partner A begins -Partner B begins when A is finished with T2B/K2C -Partner C begins when B is finished with T2B/K2C -A rests when...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLPaused Front Squat (60% 5x5)MetconMetcon (Time)15 10 5- HSPU or DKB Push Press 25 20 10 – DBK Front Squats (53/35 44/26 35/18) 75 50 25 Double Unders ( 144 ...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLStrict Press (5-4-3-2-1)AccessoryStrict Pull-ups (1-2-3-4-5)MetconMetcon (AMRAP - Rounds and Reps)- 16 Min ARAP 20 Weighted Sit ups (45/25) 15/12 Cal Row or Skierg 10 Box Jumps 5 Ring Dips...

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