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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Complete 3 rounds of: 6 pull-ups 6 KB Front Squats (35/18) Complete 3 rounds of: 7 pull-ups 5 KB Front Squats (44/26) Complete 3 rounds of : 8 pull-ups 4 KB Front Squats (53/35) Complete 3 rounds of: 9 pull-ups 3 KB Front Squats (62/44) Complete 3 rounds of: 10 pull-ups 2...

PSKC CrossFit - CrossFitCrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)200m Run Every 2 Minutes for 20 MinutesMetconMetcon (4 Rounds for reps)1 Minute Torture x 4 Rounds (Circuit Through) 1. Double Unders 2. Overhead Swings 3. Alternating Lunges 4. Situps 5. Rest **Complete Max Reps at each station...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)200m Run Every 2 Minutes for 20 MinutesMetconMetcon (4 Rounds for reps)1 Minute Torture x 4 Rounds (Circuit Through) 1. Double Unders 2. Overhead Swings 3. Alternating Lunges 4. Situps 5. Rest **Complete Max Reps at each station...

PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4)**Last set is all outAccessoryWeighted Pushups (3 x Max Effort)MetconMetcon (Time)Partner Up Split the reps, you go, I go. Run together. 10 Rope Climbs (From the floor 3:1) 400m Run 8 Rope Climbs 400m Run 6 Rope Climbs 400m Run 4 Rope Climbs 400m Run...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Warmup: Teams of 2; 2000m Row (change out every 250m)SKILLHang Clean (Work up to a moderately heavy weight)EMOM - Every Minute on the MinuteMetcon (Time)15 Minute EMOM Minute 1: 5 Hang Cleans (165/125) (135/95) (95/65) + 5 Burpee Over Bar Minute 2: 8...

PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4 @ 70% **Last set is all out)AccessoryWeighted Step-ups (3 x 8 (each leg) Double KB Front Rack Step-ups)MetconMetcon (Time)Ascending "Elizabeth" 9-15-21 Squat Cleans (135/95) (95/65) (65/45) Ring Dips...

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