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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)NFT 3xMax Rep Pull Up 3 x 10 Push Up 3 x 20 Banded Pull Aparts Metcon 3 x 7 Min AMRAP A: 10 x Wall Ball 10 x Walking Lunge 100m Sprint -2 Min Rest - B: 8 x T2B/K2C Farmers Carry Up/Back Turf 8 x Goblet...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Not for time A: Partner Up 100 Wall Ball Sit Ups- Each P1 Plank P2 WBSU Switch whenever necessary until each complete B: 20 Min AMRAP (not Partner) 2-4-6-8-10 etc...

PSKC CrossFit - CrossFitView Public WhiteboardMetconKalsu (Time)For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5 x 3 @ 80%; Last set is all out)AccessoryWeighted Lateral Step UpsWeight can be Back Rack, Front Rack, or DBL KB Front Rack HoldMetconMetcon (6 Rounds for reps)6 Rounds: Minute 1: Double Unders Minute 2: Ski for Cals MInute 3: Air...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 x 10 Russian Twist (each side) 3 x 10 Step Ups 3 x 10 Bulgarian Split Squat Work/Hold/Rest Circuit :25/:25/:10 x 5 1-V Ups/Hollow Hold 2- Arches/ Superman Hold 3- Air Squat/Weighted Wall Sit 4-G2O (35/25)/Overhead Hold...

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT #1: 10 MIN AMRAP A. ROW 15/12 CALS B. Burpee Toes to Bar (Max) C. Resting D. Resting **When A is done rowing, the pairs switch with C/D. C will row and D will do max burpee toes to bar. C will...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)For time Partner Up KAREN & CINDY Buy in: KAREN (150 Wall Balls (20/14) 10 Rounds Cindy 5x Pull Ups 10x Push Ups 15x Air Squats P1 completes round then P2 goes...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 4 For Time A: 5,000m Ski -Switching partners every 250 METERS AT THE SAME TIME: B: Other 3 Teammates completing: AMRAP 9 Deadlift (135/95) 6 Hang Clean 3 S2O 1 Working at a time 2 Resting ***** At the 2500m Mark Barbell Weight Increases AMRAP 9 Deadlift (185/125) 6 Hang Clean 3 S2O Partners can...

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