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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 10x Cal Row 20x Sit-Ups 10x Cal Ski 20x Air Squats 10x Cal Bike 200M RunCome in and move your body for 20 min. This can be done fast or if you need to shake the silly's out from the...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)EMOM16 Min 1: 40x DU Min 2: 12/10 Cal Row Min 3: 10 Burpees Min 4: 12/10 Cal Bike THEN at 16 min mark complete 3RFT! Score: TIME to complete your 3 rounds at the end!Modify your reps to ensure that you have at least...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDL + HPC + Jerk Complex5 Deadlift + 3 Hang Clean + 1 JerkMetconMetcon (AMRAP - Rounds and Reps)Partner up. - P1 does round then P2 goes AMRAP6 5x DL (155/105) 7x Wall Balls 2 Min Rest AMRAP6 5x Power Clean (135/95) 7x T2B (K2E) (T2R) 2 Min...

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)ACID RELAY: 12 Min AMRAP - SCORE Meters (Don’t count roll over) Row Sprint (Rotate after 250) Ski Sprint (Rotate after 250) Bike Sprint (Rotate after 250) *all 4 team members sprint 250 on the row..the the team moves to...

PSKC CrossFit - CrossFitAnniversary Celebration is tomorrow at noon! We kickoff with a team workout followed by BBQ (on us). We'll be hanging out, having food, spikeball, and cornhole. Juan will be serving up Tequila cocktails. Bring your beer and a sidedish! WE LOVE YOU GUYS!View Public WhiteboardMetconMetcon...

PSKC CrossFit - CrossFitDon't forget Anniversary Party this Saturday at Noon! All are welcome! Free BBQ and laughs! You bring the side and beer.View Public WhiteboardMetconMetcon (Time) Teams of 3 *Only one working at a time 2 rounds 75 cal row 30 burpee Pullups 75 cal bike 30 burpee Pullups 75...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10 rounds 10 x sit-ups 15 x Push Press (95/65) 25 x Double Under 1:00 restThis one is all about the double unders. Really try to maintain focus and go unbroken on the jump rope without tripping up. Elbows in and spin the...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean15 minutes to work up to a heavy single for the day.MetconMetcon (AMRAP - Reps)Every 5:00 x 4 rounds 200m run 20 x wall ball 10 x burpee over bar 8-6-4-Max Cleans at: 185/125, 205/145, 225/155, 245/165 *Score is total reps of cleansYou've got 5...

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