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PSKC CrossFit - CrossFitMetconMetcon (No Measure)4 X 6:00 MIN STATIONS 2:30 REST IN BETWEEN PARTNER SUFFERING P1: SQUAT X 7 P2: BOX JUMP/STEP UP P1: ROW X 200M P2: DEAD HANG P1: SITUP X 10 P2: PLANK P1: BURPEE X 7 P2: WALL SIT...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 relays 1800m run – each person does 200m run relay style until 1800m is reached 90 thrusters (95/65) 1800m ski – 200m relay seach person does 200m run relay style until 1800m is reached 90 clean and jerks (135/95) 1800m row-...

PSKC CrossFit - CrossFitWeightliftingKB Clean and Press to Snatch to Thruster (5-4-3-2-1)Perform a KB clean and press to snatch to thruster. Do all 3 movements without setting the bell down.MetconMetcon (AMRAP - Rounds):15w/:15r x 10 rounds KB Snatch left (53/35) KB Snatch right (53/35) Slamball...

PSKC CrossFit - CrossFitWeightliftingSnatch (15 minutes to establish 1RM)MetconMetcon (Time)1-10 deadlift 275/185 10-1 X box jumpsDo 1 deadlift 10 box jumps 2 x deadlifts 9 x box jumps 3 x deadlifts 8 x box jumps etc...

PSKC CrossFit - CrossFitWeightliftingFront Squat (GO FOR A PR!)MetconMetcon (Time)3 rounds for time: Front Squat (165/115) x 10 Burpee Over Bar x 10...

New Schedule Announcement! We've added a 430pm Monday and Wednesday class. We will also have the kids room operational during these hours! Also, we're having our monthly bring a friend this Saturday at 9am. The following Monday we will have our last 101 course of the year....

PSKC CrossFit - CrossFitMetconMetcon (No Measure)PAIN CLINIC P1: BURPEE BROAD JUMP UP/BACK P2: JUMP ROPE P1: KB CLEAN AND PRESS X 4 W/S P2: PLANK P1: SWINGS (70/53) X 15 P2: DEAD HANG P1: THRUSTER (95/65) X 7 P2: BOX JUMP...

PSKC CrossFit - CrossFit9AM only for a very special BLACK FYF! Kids Room IS operational and we are having sweet black Friday deals on swag and Nanos!MetconMetcon (Time)Teams of 4: Black Friday Relay Surprise. You'll just have to show up!...

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