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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)30w / 15r x 5 (Circuit Through) 1.) Double Unders or Singles 2.) Alternating Double KB Front Rack lunges (53/35)(44/26)(35/18) 3.) T2B / K2E / Situps 4.) Slamball (30/20) (20/10) 5.) 1 Minute Rest...

PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 5 @ 60%)**Last set is all outAccessoryPull-ups (3 x Max Effort)MetconMetcon (Time)Partner DT 10 Rounds For Time 12 Deadlift (155/105) (135/95) (95/65) 9 Hang Clean 6 Push Jerk **Each partner completes full round before the next partner goes, split the total number of...

PSKC CrossFit - CrossFitGymnasticsPull-upsTaking some time to work on new skills and brush up on the technique of our old skills.MetconMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP 200m Run or 250m Row/Ski 21 Overhead Swings (53/35)(44/26)(35/18) 12 Pull-ups...

PSKC CrossFit - Beast ProgramWeightlifting1: Power Snatch (Technique Review)Work up to a moderate weight without losing form.EMOM - Every Minute on the Minute2: Overhead Squat (Every 2 Minutes, complete 10 OH Squats)Rx weight for the open is typically 95/65.Metcon3: Metcon (Time)3 RFT - 10 box jumps...

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