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10 May Plank Day

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PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)18 min AMRAP 12 x Russian Swing (53/35) (44/26) 200m Sprint 30 sec Plank Hold 5 x Push Press (53/35) (44/26)...

10 May Hump Day!!

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PSKC CrossFit - CrossFitWeightliftingSplit Jerk @ 90% (6x1)AccessoryRing Dips (3x8)MetconMetcon (Time)30 Push Presses (95/65 75/55 65/45) 90 DU or 180 singles 20 Push Jerks (135/95 115/75 95/65) 60 DU 10 Split Jerks (185/125 155/115 135/95)...

09 May 5/9/17 UNLOADED

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PSKC CrossFit - UNLOADEDMetcon (Time)1200m Run Then 20 RFT 5 x Pull Ups 10 x Push Ups 15 x Air Squats...

09 May Murph prep Tuesday!

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PSKC CrossFit - CrossFitMetconMetcon (Time)1200m Run Then: 20 Rounds of 5 Pull ups 10 Push Ups 15 Squats...

08 May Men At Work

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PSKC CrossFit - Men at WorkPower Clean (1x1)...

08 May Monday Funday!

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PSKC CrossFit - UNLOADEDMetcon (No Measure)Tabata!!! :20w/:10r x 8 1- Sledgehammer 2- Burpee over Plate 3- V-Ups 4- DU's/Singles 5- Turf Sprints...

08 May Put a smile on your face! It is Monday!

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PSKC CrossFit - CrossFitWeightliftingBack Squat (90% (6x1))MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 12 Jumping Lunges ( all together) 200m Run 1 Power Clean ( 225/155 185/125 135/95)...

05 May Unloaded – FRI-YAY!

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up & Split the Reps **BUY IN** 1000 M Row 60 Box Jumps 60 Wall Balls 60 Walking Lunges 120 Jump Rope 60 Walking Lunges 60 Wall Balls 60 Box Jumps **CASH OUT** 1000 M Row...

05 May I GOT 99 PROBZ…

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PSKC CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 3 (RUNNING CLOCK) Weightlifting: -10 minutes to establish 1 rep max Power Clean and Jerk **At the 10 minute mark go right into...

04 May Unloaded – FREESTYLE

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PSKC CrossFit - UNLOADED...

Blog

10 May Plank Day

10 May Hump Day!!

09 May 5/9/17 UNLOADED

09 May Murph prep Tuesday!

08 May Men At Work

08 May Monday Funday!

08 May Put a smile on your face! It is Monday!

05 May Unloaded – FRI-YAY!

05 May I GOT 99 PROBZ…

04 May Unloaded – FREESTYLE

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