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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)For Time 50 DU (150 Singles) 20 Walking Lunges 50 Sit Ups 20 Walking Lunges 40 DU (120 Singles) 20 Walking Lunges 40 Sit Ups 20 Walking Lunges ...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"Girl Power" AMRAP 18: 21/15 Calorie Bike Erg 3 Rounds of "Cindy" 5 DBL DB Squat Clean Thrusters (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up: 3-6-9-12-15…30 Partner 1: row x calories Partner 2: Wall balls 20/14—some might use as light as 10lbs to get the desired effect (unbroken) *One person starts on the rower, one on the wall balls. When both athletes are finished they switch....

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 20 w/ Partner 30 Gob Squats (53/35) 30 Box Jumps 30 T2B 21 Cal Row...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Work up to a heavy single for the day.)MetconMetcon (AMRAP - Reps)15:00 AMRAP 1 x Power Clean (225/155) 3 x Box Jump Overs 2 x PC 6 x Box Jump 3 x PC 9 x Box Jump Over Etc...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up//1 working at a time//30 min cap 1000m Row 21-15- 9 Thrusters 135/95 115/75 95/65 Chest to bar or Jumping chest to Bar 1000m Skierg 21-15-9 Squat Cleans 135/95 Ring dips or Bench dips 1000m Row 21 15 ...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min Strong Man Circuit 5 x Back Squats @80% 5x Strict weighted pull ups Sled Drag 50 F HEAVY 250 M Row 5x Barbell Clean unbroken...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 21-15-9-15-21 Burpee Alternating Dumbbell Snatch (Heavy) Alternating Lunges 21,21,15,15,9,9,15,15,21,21 Each arm/leg counts as 1 rep Accessory 10 Min 5 Pull Ups 10 Push Ups 10 Curls 10 Banded Press From Back Rack...

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