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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up. Cash In: 1200 M Run Together 20 Rounds (10 ea.) 4 Strict HSPU 8 Pull Ups 16 Air Squats Cash Out: 1200 M Run Together *P1 completes round before P2 goes *Pull ups do not have to be strict INT: Kipping HSPU BEG: KB Push Press /...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (5x5 @ 60% )Last set is all out.AccessoryFront Rack Lunges (3 x 16)35% of Front Squat Training MaxHeavy KB Swings (3 x 16)Get heavier as you go.MetconMetcon (Time)5 Rounds 5 x Deadlifts (275/185) 7 x Burpee Box Jumps (24/20) INT: 225/155 BEG:...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 Rounds 8x Strict T2B/ T2R 8x DB KB DL (70/53) 8x Plated Squat (35/25) Core Tabata :20w/:10r x 8 5 Stations 1- Russian Twist (20/14) 2- Plank Punches (30/20) 3- Plate Burpee G2O (35/25) 4- Wall Ball Sit Ups (20/14) 5- Sprints Stay at each station 8 times before...

PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.3 (Time)3 Rounds 150m - Skierg 7- Push Press (65/45) 7 - Jumping Pullups...

PSKC CrossFit - 101 CourseView Public WhiteboardMetcon ()101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3: One working at a time 10 minutes Max Cals Ski 10 minutes Max thrusters 135/95 10 minutes Max rounds of Cindy 10 minutes Max Cals Row Intermediate: 95/65 Beginner 75/45...

PSKC CrossFit - CrossFitSpring Cleaning Contest and Strength Cycles Start This Week!View Public WhiteboardWeightliftingFront SquatMetconMetcon (AMRAP - Rounds and Reps)METCON 15 minute AMRAP Teams of 4 / 4 stations Station 1: 200m Ski Station 2: 50 air squats Station 3: 200m Row Station 4: 50 air squatsEach athlete starts on...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (establish training max)build up to a heavy single but leave a little something in the tank.MetconMetcon (Time)100 x Push Press 95/65 *10 x burpee penalty for every break Intermediate: 75/45 Beginner: 45/35 6 x burpees at the break...

PSKC CrossFit - CrossFitThis will feel unlike any other workout you've done. If you're not ready to give your best effort, stay home. Choose the appropriate scaling - it's not about time, it's about completion. Remember why you do this.View Public WhiteboardMetconTama (Time)For time: 800-meter single-arm...

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