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PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)DOUBLE UNDER PRACTICE https://www.youtube.com/watch?v=9FLc4h5mhrk ****For People Who Have DUBZ: Flight Simulator: UNBROKEN Get as far as you can! (If you mess up/start over at the reps you are on) 5-10-15-20-25-30-35-40-45-50 then back downMetconMetcon (AMRAP - Reps)Teams of 3: 3 x 9 Minute AMRAPS/Rest...

PSKC CrossFit - CrossFitIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up! 25 Minute AMRAP •Partner 1 Does 1 Round of: 3 KB Cleans (53/35) (44/26) (35/18) 3 KB Press 3 KB Snatch **Do one arm through, then switch to the other arm and complete the 3 reps for each movement. •While...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up Cash In 400m Run together 60 Burpees 60 Front Rack Lunges (95/65) (75/55) (45/35) 60 Burpees 60 Overhead Lunges 60 Burpees 60 Back Rack Lunges...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up | Switch as Needed | Every Time you switch, the partner must run 200m 150 KB Swings (53/35) (44/26) (35/18) 150 Push-ups 150 Goblet Squats 150 Plate Burpees **This is a continuous workout, once Partner 1 stops the...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for time)5 Rounds Every 4:00 min 30 x Air Squat 20/14 x Cal Row 10 x Burpee over Rower *This should be FAST, in order to have ample time to rest before next round starts.*...

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