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PSKC CrossFit - CrossFitMetconMetcon (Time)For Time: Teams of 3 - one working at a time: Only one athlete working at a time. 400m Run Relay 50 reps x 135/95 ground to overhead relay 500m row relay 50 x burpee over bar 500m x SkiErg Relay 50 x Front Squat 135/95...

PSKC CrossFit - CrossFitMetcon (No Measure)Caveman Circuit: Warmup: Technique Review on Tire Flips and Sled Rows. 30 minutes working through the following: 1. 5 x Tire Flips 2. Heavy Farmers Carry (70/53) down and back length of building 3. Bench Press x 5 4. Sled Rows - Down & Back TurfThis is...

PSKC CrossFit - CrossFitKiss your legs goodbye.WeightliftingBack Squat (Choose a weight for an all out set of max reps. )Warmup for 10-15 minutes on lighter weights, then pick a weight and go for broke. Choose from: 135/95 185/125 225/155 275/185 315/205 *Rules of the game, rest cannot exceed 2 seconds at...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Lift-Off + Clean + Jerk (5 sets @ 75% of max clean and jerk)5 sets of: 3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a heavy complex for the day *Clean Lift-Off is just the first...

PSKC CrossFit - CrossFitGymnasticsA: Pull-ups (5 x 5)5 Rounds of: 5 x Pull - ups (strict) 10 x Pushups Scale up (weighted) or down as necessaryB: Push-ups (5 x 10)MetconMetcon (AMRAP - Reps)5 round circuit :40w/:20r 1. Slamball 2. Box Jump 3. Situps 4. Burpees *one minute rest in between rounds...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Work/Rest :30 P1 /:30 P2 x 5 min -1 min rest between stations- P1 works 1st :30 seconds, P2 works 2nd :30 seconds. Stay @ station for 5x Switch station during rest. Wall Ball/Air Squats Suicide Sprints Rig/Turf Sledgehammer Battling Ropes Burpees facing/over plate...

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