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PSKC CrossFit - UNLOADEDMetcon (No Measure)Work & Hold :30W/:30H x4 1- DU's/Single --- Rock Hold 2- Flutter Kick----Hollow Hold 3-Jumping Lunges---Air Squat Hold 4- Sled Push---Plank...

PSKC CrossFit - CrossFitWeightliftingComplex of Power Clean - Squat Clean (Work up to Heavy Rep of Complex)Perform 1 x power clean then 1 x squat clean without letting go of barMetconMetcon (AMRAP - Reps)3 Rounds 4 min running clock 2 min rest between 400m run 15 Burpee over bar Remaining...

PSKC CrossFit - CrossFitMetconTeams of 3 - 40 min running clockA: Metcon (Weight)10 min to establish 1RM Front SquatScore is combined total front squat weightB: Metcon (AMRAP - Rounds and Reps)30 min AMRAP 5 Front Squats (225/135) 30 DUs 200m SprintYou go/ I go style - 1 working...

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