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PSKC CrossFit - CrossFitMetconOnly: Metcon (Time)5 Rounds: - 20 Cal AD/Row/Ski (alternate between these so hit at least one round of each) - 30 Push Ups - 40 Sit ups - 50 Squats *Rest 3 minutes between each roundScore is entire time including the mandatory rest periods....

Summertime is around the corner and we are offering a way for the moms and kiddos to get a great workout at the same time! Starting June 1st, PSKC Kids class will be at the same time as our popular Unloaded Class! Throughout the summer on Monday/Wednesday/Fridays...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP w/Partner 200m Run 8 Jump Squats 8 Box Jumps 8 Mtn Climbers (each leg) *Partner 1 must complete all 8 reps of 1 exercise, before Partner 2 begins. While one Partner works, second partner holds plank*...

PSKC CrossFit - CrossFitSKILL1: Overhead Squat (5 x 3)Metcon2: Metcon (Time)Partner Up (split the reps between partners, so numbers below are TOTAL reps) 2 RFT: - 60 Partner alternating squat (partner 1 squats while partner two sits in the bottom position then switch.) - 30 Cal Ski (only...

PSKC CrossFit - CrossFitSKILL1a: KB Snatch (Work up to a heavy on each side)Homework - Jeff Martone Technique Review Video --> https://www.youtube.com/watch?v=IsaAx9UIri81b: Rope Climb (Work of foot-lock technique development)Alternate between KB snatches and Rope Climbs, but work on the one you personally need the most...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps):30w/:30h/:30r x 5 1- Burpees / Plank x 5 2- Reverse Stationary Lunges/ Hollow Hold x 5 3- Slamball (30/20) /Rock Hold x 5 4- American KB Swing (53/35) /Dead Hang x 5 *Score is average number of reps during work period,...

PSKC CrossFit - CrossFitWeightlifting1: Hang Snatch (Work up to a "heavy" set of 2 reps)"Heavy" = difficult, but will not result in a missed or cringe-worthy liftEMOM - Every Minute on the Minute2: Metcon (Weight)12 Minute EMOM (alternate between A & B after each...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)10 Rounds for time Partner Up!! *1 working at a time *Both partners must complete 10 reps each 10 Rounds For Time 10 Push Ups 10 Sit Ups 10 Goblet Squat (53/35) Every 2 rounds, run 200m (Rounds 2,4,6,8,&10)...

PSKC CrossFit - CrossFitMetconMetcon (Time)PARTNER DAY You Go/ I Go - Runs done together 50 Wall Ball (20/14) 800m Run 50 Front Rack Lunges (95/65) 800m Run 50 burpees 800m Run 100 Wall Ball (20/14) 400m run 100 front rack lunges 400m run 100 burpees 400m run...

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