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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)12 MIN EMOM (4 Rounds) Min 1 - 10x KB Single Arm Thrusters (5 each hand) Min 2 - 10x Cals Row Min 3 - 10x Box Jumps -Rest is time remaining after completing the movements Rx Weight 53/35 - KB Box Jumps - 24/20 Intermediate 44/26 -...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Partner Up P1: 200 M Farmers Carry (53/35) P2: 10 Air Squats + 10 T2B Score: Both partners complete EACH station = 1 Round 200 M FC = 1 Rep Air Squats + T2B = 20 Reps...

PSKC CrossFit - UNLOADEDThere is a reason between listening, and waiting for your turn to speak.” – Simon Sinek It is a skill to be able to listen. To not hear, but listen. Sincere listening. Many hear words, with the intent to respond. That is, while another is speaking,...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (1 RM)MetconMetcon (Time)5 RFT 5x Power Cleans (135/95); (95/65); (75/55) 100 M Sprint 10x Burpee Box Jumps...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (No Measure)2 Mile Lite Jog - recovery- NFT Head out the gym and jog south to 2nd St. Make a right hand turn once you get to the murals Follow the murals to Alexandria Point Cut back down 2nd St and make first...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)30 min AMRAP// Partner Up Every 3 minutes each partner performs a round of Cindy ( 5 pull ups, 10 Push ups, 15 air squats) The remainder of the time, do as many Curtis Ps ( Hang clean,...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Snatch (Work on a heavy rep for the day)MetconMetcon (Time)20 Min AMRAP 10 Power Snatches (95/65 75/55 65/45) 400m Run 20 OH Swings (53/35 44/26 35/18) 400m Run 10 Power Cleans 400m Run 20 V-Ups...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Partner Circuit 5 Stations :30w/:30r 1- Plate G2O (35/25) 2-Shuttle Sprints 3-D Ball Over Shoulder 4- Shoulder Taps 5- Rest...

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