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PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)4 Round 4 Min, 3:00, 2:00, 1:00 Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 30 Wall Balls 20 Ring Rows STATION 2 AMRAP 30 Plate Hops 20 DB Deadlift STATION 3 AMRAP 30 Double Unders 20 DB Lunges No rest between stations, 1 Min rest between rounds, round decrease by 1 Min...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 With a Partner *After each exercise alternate between 300m on the rower and ski 40 Wall Balls (20/14) 40 Hang Cleans (95/65) 40 Pull Ups 40 Box Jumps 40 KB Swings (53/35) 40 T2B 40 Air Squats 40 Hang Snatches (95/65) 40 DU 40 Sit...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)Circuit 4 / 3 / 2 / 1 :20W/:20R 1) OH Swings 2) Bike Cals 3) Battle Rope 4) Ski Cals 5) Weighted Sit Ups 6) Row Cals Stay at each station for 4 rounds then 3 rounds, 2, etc. Rotate during rest...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (5x5 @ 60% )Last set all out. Post reps to comments.MetconMetcon (5 Rounds for time)Every 3 Min for 5 Rounds 21/15 Cal Row 15x DU 9x Hang Clean + Jerk (135/95)How fast can you get done in 3 minutes? Rest the remainder...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up + Split Reps AMRAP15 50x WB (20/14) 24x DBL KB Curtis P (44/26) 50x Box Jump Overs *Straight into AMRAP15 50x Cal Ski 24x T2B 50x Burpees Score is TOTAL rounds + reps...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (5x5 @60%)Last set all out! Post reps to commentsMetconMetcon (AMRAP - Rounds and Reps)AMRAP15 3x DBall (100/60) 5x Pull Ups 10x Push Ups 15x Air Squats 200M Run...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 16 x Cal Bike 8/8 Alt Snatch 8/8 Alt DB Plank Movers 8/8 Alt Press 16 x Cal Row 8/8 Single KB/DB DL 16 x Weighted Squats 16 V-UPS 16 x Cal Ski 16 x DB DB Hang Clean 8/8 Weighted Lunges...

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