PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 6 rounds: 250/200 meter Row 7 x T2B/K2C 10 x KB or DB Snatch :90 sec rest (mandatory) *This should be a sprint & all movements performed unbroken. 1:30 rest is mandatory and should be needed if the work is performed properly*...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Squat TherapyMetconMetcon (Time)5 rounds: 10 wallballs 20 Russian KB Swings (53/35) 10 wallballs Rest 1:00 between rounds Rest 5 Minutes...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)3 Sets 5 Rounds 8 x Wall Ball (20/14) 16 x Sit Ups -2 Min Rest Between Sets-...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)T2B Warm-upWarm-upWarm-up (No Measure)Hang Snatch Warm-upMetconMetcon (Time)6 rounds: 250/200 meter Row 7 T2B (K2E) (Sit-ups) 9 Hang Power Snatches (75/55) (65/45) (bar) :90 sec rest between each roundIntent: Sprint and use the rest to recover. Goal is for all movements to be performed...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)For Time: 50 Air Squats 25 Burpees 40 Sit Ups 25 Burpees 30 Push Ups 25 Burpees 30 Ring Rows 25 Burpees 40 Min Climbers 25 Burpees 50 Cal Bike...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Amy Loves a List Teams of 2 30 Min AMRAP 100m Sprint 90 x Jump Rope 80 x Air Squat 200m Sprint 70 x Sit Ups 60 x Lunges 300m Run (Stop Sign) 50 x Alt KB Swing (53/35) 40 x KB Push Press 400m Run 30 x...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)- Grab a Team of 3 for Progressive DT - Complete the Reps as best you + your team see fit with only 1 person working at a time. 10RFT: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Round 1+2: 135/95 lb Run 400m...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Happy Birthday USA! Team Time! 9am Only-For All!...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Celebrating Our Independence! Partner Up! [ Burpee together, Second movement, Split the Reps ] Row/Ski 1776m 17 Synchro Burpees 76 OH Swings (53/35) 17 Synchro Burpees 76 Wallball 17 Synchro Burpees 76 Box Jumps 17 Synchro Burpees 76 Single KB Rack Lunges Ski/Row 1776m...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner Up + Split the Reps as Needed! 4 RFT: 60 KB Snatches (53/35) 40 Burpee Over KB Rest 2 Minutes **If you complete the above in under 20 Minutes, congratulations, you bought yourself 1 more round! If you accomplished this, hit the...