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PSKC CrossFit - CrossFitSKILLPull-ups (Pull Ups/HSPU 1-2-3-4-5-4-3-2-1)E2MOMMetcon (No Measure)E2MOM x 10 3 x C2B 4 x HSPU 25 x Air SquatsMod 1 3x Pull Ups 4x Push Up 25x Air Squat Mod 2 3x Jumping C2B 4x Elevated Push Up 25x Air Squat...

PSKC CrossFit - UNLOADEDMetcon (Time)Partner Work w/ Medball 3 Rounds 500m Row 400m Run w/ Medball (20/14) *Medball cannot touch the ground *1 Partner rows, while other runs, and switch. *When both partners have completed both stations, that is 1 round. *If 1 partner finishes before the other, that partner may rest...

PSKC CrossFit - UNLOADEDMetcon (No Measure)Work/Hold/Rest :30/:30/:30 Circuit Style 4 Rounds 1-Mtn Climber/Plank Hold 2- V Ups/ Hollow Hold 3- Weighted Walking Lunge/Wall Sit 4- Pull Up or Ring Row/Hold at Top 5- Slamball/Rock Hold...

PSKC CrossFit - CrossFitWarm-upPost-Murph recovery. Spend some extra time foam roaming and stretchingMetconMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box...

PSKC CrossFit - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...

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