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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrong Man Circuit25 min strong man circuit 5 Back Squat 75% Sled Drag 100 feet 5 DKB Cleans (70/53) 5 D- ballMetconMetcon (Time)Teams of 3 Relay 3K Skierg...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingTurkish Get UpMetconMetcon (Time)Partner up// 10 rounds // 1 must complete entire round "DT" 12 Deadlifts (155/105 135/95 95/65) 9 Hang Cleans 6 S2OH "In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Pain Clinic 4 x 6 min Stations A- DBalls x 3 B- Dead Hang A- 25 x Junping Jacks B- Superman Hold A- 5 x Burpees B-Hollow Hold A- 10 x Goblet Thruster B- Wall Sit...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 50 x DU/Single 25 x Overhead Walking Lunge (35/25) 10 x T2B/K2C...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Circuit Day :45w/:15r x 5 1- Ski x Cals 2- Hand to Elbow Plank 3-Russian Twist/V-Up/Bicycle/Sit Up 4- Wall Ball (20/14) NFT 4 Rounds 10 x Push Ups 20 x Band Pull Aparts...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLKipping/Butterfly Pull-ups (10 Min to review movement)Metcon (Time)Teams of 3// 5 rounds Partner 1 -15/12 Cal Row Partner 2- 7 DKB Thrusters ( 53/35 44/26 35/18) Partner 3- 3 Bar Muscle ups// Chest to Bar// Pull ups ** A...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up - 25 Min AMRAP 40 KB Snatch (53/35) 20 Burpees 40 KB Lunges (hold @ Chest) 400 M Row (200 ea)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon: 30 MIN CAP Teams of 3: 2 rounds for time of: -100/70 Cal Row -100 Box Jump Overs (24/20) -100 Power Cleans (see weight below) -100 T2B Power Clean #: Round 1 – 135/95; Round 2 – 95/65 For the row, if you have a "mixed"...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Review Bench: Warm-up METCON: 10-9-8-7-6-5-4-3-2-1 BENCH Press (135/95) 100-200-300-400-500-500-400-300-200-100 Row Meters Rotate between each movement....

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