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28 Jun

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PSKC CrossFit - CrossFitWeightliftingFront Squat (heavy double)MetconMetcon (Time)30 Front Squats (135/95) (95/65) (75/45) 30 Burpee Box jumps (low box) (step ups) 30 Front Squats...

27 Jun

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PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteReview Handstand Push-ups and Push Press Then, complete the following EMOM to warm-up for METCON. EMOM x 8 Minute 1: 5 HSPU (Strict/Kipping/Incline Pushups Minute 2: 5 Push press (Build Weight each time)MetconMetcon (AMRAP - Rounds and Reps)PARTNER UP! SPLIT...

26 Jun

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)4 x 5 min AMRAP 5 x Burpee 10 x Air Squat 15 x Sit Ups Rounds & reps continue each 5 min set. Pick up where you left off. Score is total number of rounds & reps after 4 sets!...

26 Jun

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PSKC CrossFit - CrossFitU.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.He...

23 Jun

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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Grab a Partner! While Partner A is running, Partner B is doing max reps as follows, then they switch. Partner B runs while Partner A completes max reps. 1. Partner A) 400m Run Partner B) Max Hang Clean & Jerk (155/105) (135/95)...

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