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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 x 10 - Ring Dip/ Banded/ Bench 3 x 8 - Pull Ups/Banded/Weighted 3 x 8 - Roll Outs Boat Race 3 RFT 500m Row 400m Run -3 Min Rest-...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (5X5 @ 60%)Last Set AMRAPAccessoryWeighted Dips (3X10-15 reps) * Use rings, bars, or boxMetconMetcon (Time)4 Rounds for Time: * 10 right arm Kb snatch (53/35) (44/26) (35/18) * 10 right arm OH Kb lunge steps (front rack lunge) * 10 left arm...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Teams of 3 2001m Row 11 Box Jumps (30/24) 11 DB KB Thruster (44/26) 11 CTB Pull-ups/ Pull Up/ Ring Row 11 Dbl Kb Clean (53/35) 11 Burpees 11 American KB swings (70/53) 11 TTB/K2C 11 Dbl Kb Deadlift (70/53) 11 Dbl KB Push Press (44/26) 2001m Row...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 2001m Row 11 Box Jumps (30/24) 11 Thursters (135/95) 11 CTB Pull-ups 11 Power Cleans (185/125) 11 Burees 11 American KB swings (70/53) 11 TTB 11 Deadlift (225/155) 11 Push Jerks (135/95) 2001m Row...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Strength-Not For Time 3 x 12 (Each Leg) - Single Leg Glute Bridge 3 x 10 - Wall Ball Sit Ups 3 x 20 - Overhead Walking Lunge (35/25# Plate) Death By Wall Balls Min 1 - 1 Wall Ball...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5X5 @ 60%)Last set AMRAPAccessoryWeighted Step-ups (3X10 each leg)MetconMetcon (AMRAP - Rounds and Reps)12min AMRAP * 30 Double Unders (60 singles) * 2 Squat Cleans (135/95) (115/80) (95/65) * 2TTB (toes to rig) (sit-ups)Add 2 reps to Cleans and TTB after each...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)In Teams of 3, For Time: 400m Run with 20/14# Wall Ball 3 Rounds: 30 Deadlifts (95/65) 27 Hang Cleans (same weight) 24 Wall Balls (20/14) 21 Double KB Push Press (53/35) 400m Run with 20/14# Wall ball 2 Rounds: 30 Deadlifts (135/85) 27 Hang Cleans (same weight) 24 Wall...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner Up P1- Holds 25/10# Plate P2- Works Split Reps 100 Alternating lunges 30 DBL KB Push Press 80 Jumping Squats 30 DBL KB Push Press 400 M Run 30 DBL KB Push Press 80 Jumping Squats 30 DBL KB Push Press 100 Alternating lunges...

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