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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10 rounds for time 5 x Push Press 135/95 10 x situps 25 x double unders 1:00 restLet your intensity be determined by how you feel from Murph. Modify up or down accordingly. Goal is go to unbroken on the double unders.Metcon (Time)10 rounds...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)2 rounds - You Go / I Go 1:00 x ski 1:00 rest 1:00 row 1:00 rest 1:00 bike 1:00 rest 10:00 mobility 2 rounds - You Go / I Go 1:00 x ski 1:00 rest 1:00 row 1:00 rest 1:00 bike 1:00 restIntention today is break a sweat and knock...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4 10:00 AMRAP P1: 9/7 x Cal Ski P2: 7 x T2B P3: 5 x burpee box jump P4: rest *can't move to the next exercise until the last athlete is complete 3:00 break 10:00 max ground to overhead 185/125 *only one athlete working...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner Up: You Go/I Go 20 rounds (10 per person) Every :90 10 x hang clean 95/65 10 x push-ups Remaining time cals on the rower. First person completes the entire :90 while 2nd athlete is resting. Score is calories...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (Work up to a Heavy Single)MetconMetcon (Time)10 Rounds With a Partner: 6 Power Cleans (225/155) [ Splitting the Reps, Complete You Go, I Go Singles ] 15 Wallball [ Complete at the Same Time ]...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 Bear Complex [ 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press ] 400m Run 6 Bear Complex 400m Run 9 Bear Complex 400m Run 12 Bear Complex 400m Run 15 Bear Complex 400m Run *30 Minute Cap...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 30:00 cap 300 cal row 100 x hang squat clean 135/95 * One person on the row, one person on the barbell, one resting...

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