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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)TEAMS of 4: 6 MINUTE AMRAP: 2 people working at a time: A- 10 Cal Row B- MAX American KB SWINGS (53/35)(44/26)(35/18) C- Resting D- Resting **When A is finished with the row the PAIRS switch.** **When the PAIRS switch again the first pair...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (work up to a heavy triple)MetconMetcon (Time)PARTNER UP:// SPLIT REPS 200 BENCH PRESS (115/75) ( 95/65) (75/45) **Everytime a partner breaks each partner does 5 burpee pullups (burpee pull up as much as you can) ( target burpees)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)20 RFT Teams of 2 5 x DBall Cleans (100/60) 20 DU / 30 Singles P1 does a round then P2 goes. (10 Rounds per partner)...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell Snatch (5x5 (climbing weight))Review KB SnatchesMetconMetcon (AMRAP - Reps)TEAMS of 4: 6 MINUTE AMRAP: 2 people working at a time: A- 10 Cal Row B- MAX American KB SWINGS (53/35)(44/26)(35/18) C- Resting D- Resting **When A is finished with the row the PAIRS switch.** **When the...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds)EMOMx10 3 Burpee Box Jumps Max OH KB Swings (53/35) * 5 Min RestMetcon (Time)10 RFT 100 M Sprint 10 Wall Balls (20/14)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconBell (Time)3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click hereDeadlift weights (185/135) (135/95) (95/65) Front Squats...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)25min AMRAP PARTNER up, splits the reps as needed. 400m Run Together 10 Bar Muscle Up (Chest 2 Bar)(Pull-ups)(Jumping Pull-ups) 20 Curtis P (95/65) [Hang Clean, Lunge Left, Lunge Right, Push Press] 30 Burpees 40 Wallball (20/14)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)30 Min AMRAP Partner Up Split All Reps 1 Working at a Time 200 x Dbl KB Deadlift (53/35) 150 x Sit Ups 100 x Cal Row 75 x Single KB Push Press 50 x Burpees 25 x Goblet Thruster (53/35)...

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