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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3: One working at a time 8 minutes of max cals on Rower 8 minutes to establish 1RM Front Squat 8 minutes for max burpees over rower 8 minutes to establish max Hang Clean 8 minutes of max cals on Rower *score is...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)METCON: 5 rounds of :40w/:20r 1: Russian Swings (53/35) (44/26) (35/18) 2: Air Squats 3: Box Jumps 4: Mountain Climbers 5: SlamballRest 1:00 in between rounds....

PSKC CrossFit - UNLOADEDWarm-up4 Rounds, not for time Alternate between 1 Wall Walk & Max set of Double UndersMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Alternating Lunges with OH Plate Hold (45/25) (35/15) (no plate) 2) Situps 3) Wall Walks 4) Double Unders...

PSKC CrossFit - CrossFitWeightliftingA: Bench Press (10-1)Increase weight as you ladder down. Alternate between bench press and pullups.B: Pull-ups (10-1)Perform these strict. Add weight and/or decrease band tension as you ladder down.Metcon ()100 x Burpee Pull-Ups (Time)For Time 100 x Burpee Pull UpsFind pull up bar...

PSKC CrossFit - UNLOADEDWarm-upEvery 2 minutes for 12 Minutes, 200m RowMetconMetcon (AMRAP - Rounds and Reps)Death by Wallball Minute 1: 1 Wallball, 3 Pushups Minute 2: 2 Wallball, 3 Pushups Minute 3: 3 Wallball, 3 Pushups etc… Continue until no longer able to complete within the minute...

PSKC CrossFit - CrossFitDON'T SET THEM DOWNWeightliftingA: Double KB Front SquatPerform a set of 5 reps of squats, then 5 reps of HSPUB: Handstand Push-ups (5 x 5)Perform strict or deficit depending upon level. Beginners perform 3 x wall walks or 5 x pushups.MetconMetcon (AMRAP...

December is 30 days of work parties, family get togethers, Christmas and New Years eating. Historically, December is the lowest attended month in the gym, this year we want to provide a little incentive to keep you sweating in the gym so you can enjoy...

PSKC CrossFit - UNLOADEDMetconSKILL5 X 2 DB KB Deadlift (Increasing weight each set) **Max Set of Pull-ups in between each set of Deadlifts (Banded, Kipping, Butterfly or Strict…use this time to work on your weakness)Metcon (Time)5 Rounds "Cindy" 5 Pullups 10 Pushups 15 Airsquats -Rest 1 Minute- 3 Rounds DB KB "DT" 12...

PSKC CrossFit - CrossFitMetconMetcon (Time)Ladder 10 to 1 Back Squat (225/155) (155/105) (135/95) **10 Burpee penalty if you break the Back Squats. Ladder by 2 20 to 2 of Toes to Bar/ Knees to Elbows...

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