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PSKC CrossFit - CrossFitMetcon1: Metcon (Time)For Time: 80 Air squats 70 Russian KB Swings (53/35) [35/26] {26/18} 60 Wall balls (20/14) {[14/10]} 50 Push Ups 40 Single arm KB Thrusters - 20 each side (53/35) [35/26] {26/18} 30 KB Snatches - 15 each side (53/35) [35/26] {26/18} 20 KB Push Presses -...

PSKC CrossFit - CrossFitWeightlifting1: Metcon (Weight)12 Minute EMOM Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats *Use the same weight for both movements. *Climbing in weight is optional. *Score = heaviest weight usedMetcon2: Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP - 12 Box jumps (24/20) ...

PSKC CrossFit - CrossFitWeightlifting1: Clean and Jerk (1RM)Slightly Faster Weightlifting2: Metcon (AMRAP - Rounds and Reps)Death by Clean and Jerk - Complete one rep on the first minute, two on the second, three on the third… until failure Rx - 135/95 Mod 1 - 115/75 Mod 2 -...

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