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PSKC CrossFit - CrossFitRene (Time)7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here...

PSKC CrossFit - CrossFitMetcon (Time)Teams of 2 800m Run 50x Box Jumps 50x KB Swings 50x Sit-Ups 600m Run 35x Box Jumps 35x KB Swings 35x Sit-Ups 400m Run 20x Box Jumps 20x KB Swings 20x Sit-Ups Runs are together Reps are split up as needed 30 Min Time Cap...

PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)Partner Friday! 6 Rounds P1 :30/ P2 :30 1- Jump Rope 2- Row Cals 3- American KB Swing (53/35) 4- Single Arm KB Thruster (53/35) 5-Rest...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 4 Choose 2 teammates to do Heavy Fran 21-15- 9 Thrusters(135/85) Pullups Other 2 teammates must do Karen (150 x Wall Balls) at the same time. NOTE - you can tag in and out as necessary. When both Fran and Karen are complete .. 4...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)AMRAP 5 min 400m Run 15 Burpee to Plate Max reps KB Push Press (53/35) -2 min rest- 5 min 400m Run 12 Burpee to Plate Max reps KB Push Press (53/35) -2min rest- 5 min 400m Run 9 Burpee to Plate Max reps KB Push Press (53/35)...

PSKC CrossFit - CrossFitWeightliftingA: Bench Press (10-1)Start light and ladder down from 10 reps to a heavy single. Superset with pull-ups in between.GymnasticsB: Pull-ups (1-10)MetconMetcon (AMRAP - Reps)40w/20r x 15 rounds 1) Max cals x rower 2) Max reps x bench 135/85 3) Max reps x double unders...

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