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PSKC CrossFit - UNLOADEDMetcon (Time)Team of 2 50-40-30-20-10 Split reps as needed KB Clean + Press (53/35) (44/26) (35/18) OH Plate ALT Lunges (45/35) (35/25) (25/15) KB Thrusters *Lunges: each leg counts as 1 rep...

PSKC CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 3 complete the following: 300 Meter Run- (Stop Sign) - Together 150 Pull-ups (jumping pullups) (ring rows) 300 Double Unders (singles) 150 Thrusters (95/65) (75/55) (65/45) 300 Meter Run (Stop Sign) -Together 150 Pull-ups (jumping pullups) (ring rows) 300 Double Unders (singles)...

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 10 Burpee Box Jumps 15 Wall Balls Rest 90 seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Sit Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Push Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Cal Row...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x5 at 60%)(Last Set All Out)AccessorySeated Double KB Press (3x8)https://www.youtube.com/watch?v=vSjthx8vHNsMetconMetcon (Time)50 American Swings (53/35) (44/26) (35/18) 1 wall walks 40 American Swings 2 wall walks 30 American Swings 3 wall walks 20 American Swings 4 wall walks 10 American Swings 5 wall walks Cash out: 30 Target Burpees...

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Partner Up (1 must complete everything before 2 goes) 12/10 Cal Row 8 Box Jump Up and Overs 1 Sled Pull 1 Sled Drag...

PSKC CrossFit - CrossFitHappy Birthday Mo Sa! All of Mo’s favorites all rolled into ONE! FYI: 84- Birth Year 33- AgeWarm-upWarm-up (No Measure)Work on stringing together and progressions of: 5-4-3-2-1 T2B 1-2-3-4-5 HSPUMetconMetcon (Time)For Time: Partner Up/ Split Reps of the following: 400 M Farmer’s Carry -Switch on and off when needed-...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5x5 at 60%)last set all outAccessoryWeighted Step-ups (3x10 )- 10 each leg - Double Kettlebell - Hold in the Front Rack -climb in weightMetconMetcon (AMRAP - Rounds and Reps)Ascending Ladder: 8 Minute AMRAP 2-4-6-8 etc…until time is called of: Deadlifts (225/155) ( 185/135) (135/95) Box Jumps...

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