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PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (AMRAP - Rounds)8 minute EMOMs: 10 cal Rower 10 x burpees rest 3 minutes 30 x DU 10 x wall ball (20/14) rest 3 minutes 10 x box jumps 10 x overhead swings (53/35)...

PSKC CrossFit - CrossFitGymnasticsA: Pull-ups (Week 4 Day 2)B: Bench Press (5 x 3)MetconMetcon (AMRAP - Rounds and Reps)Teams of 3 20 minute AMRAP 20 x target burpees 10 x chest 2 bar pullups 20 x deadlifts (255/155) * One person must be on the rower, rowing 500m at all...

PSKC CrossFit - CrossFitWeightliftingBeginners may start with bar on the rack and work on Thruster techniqueSquat Clean Thruster (work up to a heavy single for the day)Metcon (Time)9 minute AMRAP Thrusters (115/85) x 7 Burpee Box Jump x 5...

PSKC CrossFit - CrossFitWeightliftingAlternate between deadlifts and pullupsA: Deadlift (6 x 1 @ 90%)NO ALL OUT SETPull-ups (Week 4 Day 1)MetconMetcon (Time)5 rounds Front Squat - 155/105 x 7 KB Clean and Press (53/35) x 5 each arm *Cash out - 400m run...

PSKC CrossFit - CrossFitBATTLE OF THE TWINS TONIGHT! PARKING - if you're using the parking lot behind the building you can only park in the row directly behind the gym. DO NOT park in the middle of the parking lot, we do not own that lot.MetconCrossFit...

PSKC CrossFit - CrossFitGymnasticsRope ClimbMetconMetcon (Time)Partner up! Split up work between partners as necessary: 2000 m row 1000 m skierg 100 russian swings (70-53) 800 m run (partner 1 runs 400m, comes back and tags partner 2)...

  This year it's TEAM! 4 person coed teams (2 male/2 female) will take the stage on Saturday, June 13th for a one of kind event in Portsmouth, OH! The first 2 things we squared away: 1) Rogue American will be back with their epic gear for...

PSKC CrossFit - CrossFitGymnasticsAlternate between pullups and push presses.A: Pull-ups (Pull up program week 3 day 2)WeightliftingSnatch Grip Push Press (5 x 5)MetconMetcon (AMRAP - Reps):40w/:20r x 4 Circuit through stations 1 Skierg 2 DB KB push press (44/26) 3 Toes to Bar 4 Slamball *1:30 rest in between rounds *^Score is...

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