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PSKC CrossFit - CrossFitView Public WhiteboardMetconSupport Your Local Box Workout 3 (Time)For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata Tuesday 20/10 x 8 KB cleans KB Push Press Alternating Lunges Supine BurpeesSupine Burpees = lay flat on your back and get up as quickly as possible....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)6 rounds 5 x snatches each arm 20 x h2h swings 40 x air squats 1:00 rest 20:00 time capGoal is to be sub 2 minutes during the work portion. Gotta move quick and recover during the 1:00 breaks....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20:00 AMRAP of the following complex 2 x strict press each side 4 x snatch each side 6 x clean each side 8 x racked squat each side 10 x 1 arm swings each side *If you set the bell down...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)15:00 AMRAP 3-6-9-12-15-18 etc push-ups KB swings V-Ups *continuing add 3 reps per movement until 15:00 is up...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (5 Rounds for reps):30W/:30R x5 Reverse Lunge to Kneeling Press R Reverse Lunge to Kneeling Press L Bur-clean R (burpee into clean) Bur-clean L *Circuit through stations for 5 round *Score is total reps each round...

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