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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Year Unloaded Anniversary!! 7-20-15 Partner Work! 20 Min AMRAP 7 x Wall Ball (20/14) 200m Run 15 x American Swing (53/35) 3 x Burpees Each Partner finishes their station before 2nd partner goes....

PSKC CrossFit - CrossFitView Public WhiteboardMetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Up - For Time 200x DU (400 singles) 2000x M Row 100x Wall Balls 100x Cal Row or Assault Bike...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP TEAMS OF 3 Partner 1 - Ski for Cals Partner 2 - 180 x Burpees as a team Partner 3 - 7 x T2B/K2C ...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (7 Rounds for reps)Midline: Partner Up 2 Rounds 20x Bicycle crunches (each leg) 10x Singles 20x Russian Twist 10x Singles 20x Wall ball sit ups EMOM21 1- 12/10 Cal Row 2- 18x Sit Ups 3- 30 DU / 15 DU / 60 Singles...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time Partner Up 1200m Run -Then- 14 Rounds 7 x Hang Clean (135/95) 7 x S2O (135/95) -Then- 1200m Run -Runs will be done together -After first 1200m Run, P1 completes the 7/7 Combo = 1st Round. Then P2 completes the 7/7 Combo = 2nd Round. Complete this...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)AMRAP30 Teams of 2 400 M Run (together) 50 KB Cleans (53/35) 50 Burpees 50 KB Snatch 50 Burpees 50 Single Arm Thrusters Use the same weighted KB for entire workout. Split reps as needed. Run counts as 1 rep...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Use this time for additional Stretching. -Double Under & Jump Rope Technique. -Core Accessory Work (Barbell Roll Outs, Strict Toes 2 Bar/Toes 2 Rig)EMOM - Every Minute on the MinuteMetcon (No Measure)21 Min EMOM A) 12/10 x Cal Row B) 18...

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