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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingClean and Jerk15 minutes to build to a heavy single for the day.MetconMetcon (AMRAP - Rounds)60 rounds 1 x Power Clean & Jerk every :25 seconds at around 50-60% of maxThis is another deep water workout. Choose the appropriate weight. The...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Work/Hold/Rest :30W/:30H/:20R x 4 1- Ski/Rock Hold 2- Shoulder Taps/Plank 3- 100m Sprint 4- Sit Up w Press/Hollow Hold 5- Bulgarian Split Squat/Jump Rope...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Calories)Partner Up 1:00 medball toss right 1:00 medball toss left 1:00 sit-up toss X 2 Break 2 rounds 3:00 of Switch toss each side Sprawl & shoot rest 1:00 Metcon 4 rounds - You Go / I Go 1:00 max Cals Ski Bike Row...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Medball Recovery Partner Up 1:00 medball toss right 1:00 medball toss left 1:00 sit-up toss X 2 Break 2 rounds 3:00 of Switch toss each side Sprawl & shoot rest 1:00 Metcon 4 rounds - You Go / I Go 1:00 max Cals Ski Bike Row...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...

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