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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 8 rounds total 400 m run *One partner runs while the other rows for max calories. Switch after every 400 m. Score is total time minus the total calories (1 cal = 1 sec). 30 min time cap...

PSKC CrossFit - CrossFitWeightliftingBench Press (4x4 @70%)Last set as many reps as possibleAccessoryA. 3x max effort weighted push-ups B. 3x 25 band pull apartsMetcon (AMRAP - Reps)14 min AMRAP Partner Up 50-40-30-20-10 Bench Press Press (135/95)(95/65)(65/45) Box Jumps (24/20) (20/14) (step-ups) If completed - remaining time max KB Russian Swings(72/53)(53/35)(35/18) ***Score is...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP 5 x...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds 1- Lunge/Lunge/Squat 2- DU's/Jump Rope 3- Burpee to Plate 4- Mtn Climber 5- Rest Score is # of reps each rounds...

PSKC CrossFit - CrossFitWeightliftingBack Squat (4x4 @70%)Last set as many reps as possibleAccessoryStationary Lunges Kettle Bell or Barbell 3x15 each legMetcon (AMRAP - Rounds and Reps)10 min AMRAP Accumulate 50 cals row/bike/ski REMAINING Time Max Rounds 7 x Front Squats (95/65) (65/45) (45/35) 7 x Bar Facing Burpees (Burpees) ***Score is total #...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 50: Push Ups 40: Goblet Squats (53/35) 30: Sit ups 20: Wall balls (20/14) 10: Box Jumps (24/20) 200m Run 40: Goblet Squats 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 20: Wall Balls 10: Box Jump 200m Run 10: Box Jumps 200 M RUN...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 - 1 working at time 10 minutes to for max cals on the rower 10 minutes to establish 1RM Front Squat 10 minutes max burpees over rower Score is combined cals, lbs, and reps...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP: 5 cal Row/Ski/Airdyne 10 Slamball 15 T2B / Sit Ups -1 Min Break right into: 7 min AMRAP: 5 T2B 10 cal Row/Ski/Airdyne 15 Slamball -1 Min Rest- 6 min AMRAP 5 Slamball 10 T2B/ Sit Ups 15 cal Row/Ski/Airdyne 3 separate scores-each AMRAP...

PSKC CrossFit - CrossFitWarm-upReview KB technique on swing, clean, snatchMetconMetcon (Time)5 rounds 1 arm KB Swing x 10 each arm 1 arm KB Clean x 5 each arm 1 arm KB Thruster x 5 each arm 10 x pushupsKB weight (53/35) (44/26) (35/18)...

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