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30 May UNLOADED 5-30-17

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PSKC CrossFit - UNLOADEDMetcon (Time)21-18-15-12-9-6-3 Russian Swing (53/35) Single KB Thruster (total)(53/35) 200m to start, after 15, & end...

30 May 5/30/2017

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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...

29 May Murph

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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...

29 May 9am Unloaded – Murph

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PSKC CrossFit - UNLOADEDMetconMurph (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...

26 May Unloaded – I’LL BE THERE FOR YOU!

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)PARTNER UP - Split Reps Cash in: 200 M Sprint x2 (each person goes twice) 50 DBL KB Curtis P (44/26) 50 T2B (T2 Rig) 50 Burpees 50 Goblet Squats (44/26) 50 Box Jumps Cash Out: 200 M Sprint x2...

25 May Unloaded – FREESTYLE

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PSKC CrossFit - UNLOADED...

25 May ❓Coaches Choice ❓

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PSKC CrossFit - CrossFit...

24 May Unloaded – JUMP! JUMP!

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PSKC CrossFit - UNLOADEDSKILLDouble-UndersMetconMetcon (Time)75 Double Unders (150 singles) 50 Wall Balls (20/14) 25 Burpees 50 Wall Balls (20/14) 75 Double Unders (150 singles)...

24 May 👷🏻Men At Work👷🏻

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PSKC CrossFit - Men at WorkSumo Deadlift (5x5 )Last set all out...

23 May Unloaded – OH MY QUADS

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PSKC CrossFit - UNLOADEDWeightliftingReverse Lunges (3x20 )Hold single KB in front rack positionMetconMetcon (Time)4 RFT 400 M RUN 50 Air Squats...

Blog

30 May UNLOADED 5-30-17

30 May 5/30/2017

29 May Murph

29 May 9am Unloaded – Murph

26 May Unloaded – I’LL BE THERE FOR YOU!

25 May Unloaded – FREESTYLE

25 May ❓Coaches Choice ❓

24 May Unloaded – JUMP! JUMP!

24 May 👷🏻Men At Work👷🏻

23 May Unloaded – OH MY QUADS

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