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PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (AMRAP - Reps)Get into teams of 3. One person works at each station for each minute, then rotates. 30 Minute EMOM - 10 Burpees - 15 Calorie Row - Max effort Front Squats (95/65) Score is total...

PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (Weight)12 Minute EMOM (6 rounds each) A) 3 x Overhead Squats B) 30 Second PlankRecord highest successfully completed OH Squat WeightEMOM - Every Minute on the...

Booze and cookies are the staples of the Holiday season. Did you know the average person gains anywhere between 5-7 pounds during the holidays? What if we told you there is a way to lose weight and still enjoy the holiday season? The answer is the Holiday Fitness...

PSKC CrossFit - CrossFitKettle Bell Complex1: KB Snatch (4 x 2 (each side))Record highest weight successfully completed on both sides.E2MOM2: Metcon (AMRAP - Rounds)Every two minutes for 20 minutes, complete the following as fast as possible - 10 Snatches (5 each...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/:30H/:30R x4 1-Dbl KB Lunge (44/26)/Squat Hold 2- Ski or Row/ Dbl KB Overhead Hold (44/26) 3- Plate Push/Plank 4- Russian Twist/Hollow Hold...

PSKC CrossFit - CrossFitKicking off the week of 'MOMs!!! #MakeDeloadGreatAgainGymnastics1: Kipping/Butterfly Pull-upsSpend time working on pull-up progressions and butterfly pull-up technique.EMOM - Every Minute on the Minute2: Metcon (AMRAP - Rounds)30 Minute EMOM (alternate between A & B after each minute, 15 rounds of each) ...

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