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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Grab a partner and GO! 25 Min Cap 50 Hang Squat Cleans (115/75) 200m Run 2 Rope Climbs 40 Squat Cleans 200m Run 2 Rope Climbs 30 Squat Cleans 200m Run 2 Rope Climbs 20 Squat Cleans 200m Run 2 Rope Climbs 10 Squat Cleans 200m Run 2 Rope Climbs Rest 5 minutesMetconMetcon (Weight)8 minutes...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Friday Fun 30 Min AMRAP 400m Run 60 DU/ 120 Singles 20 KB Curtis P 10 DBall Clean 400m Run 60 DU/120 Singles 30 Burpees 10 DBall Clean 400m Run 60 DU/120 Singles 40 Ovhd Walking Lunges (Both Legs = 1 Rep) 10 DBall Clean...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)4 Rounds of: 2:00min Wall Ball Shots 2:00min Russian Swings 2:00min V- Ups 2:00min Rest *Focus on quality movement patterns and breathing, the goal is to maintain or increase reps each round. If reps begin to decrease your intensity is too high....

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time Cash In: 800m Run/1000m Row 5 RFT 5 x HSPU/Push Up/Strict KB Press 20 x V-Ups/Sit Ups 5 x Pull Up/ Ring Row Cash Out: 800m Run/1000m Row...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)20min AMRAP 12/8cal Skierg 2 Bench Press 95/65 1 Strict HSPU 12/8cal 4 Bench Press 2 Strict HSPU 12/8cal 6 Bench Press 3 Strict HSPU . . . *Increasing by 2 Bench Presses and 1 HSPU each round.WeightliftingStrict Press (Work to a heavy 1 rep training max)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon – 4x4min AMRAPs (1 min rest between each AMRAP) 18/16/14/12 Deadlifts (155/105) (135/95) (95/65) 18/16/14/12 TTB (KTE) (Sit-ups) Remaining time max DU’s (single unders) Score = Total amount of Double Unders or Single Unders. *The goal is to choose a weight...

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