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06 May

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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Work up to a 1 Rep Max.)MetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...

04 May

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PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Rounds)Every 3 Min for 30Min 400M Run 10 Air Squats -Rest the remainder of the time -Decrease distance if necessary -Sub Run for Row(400M) or Bike (800M) - Run counts for Marathon May 👍🏼 Score: Rounds...

03 May

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)Partner Up 3 Stations 10 Min Each No Rest Between Stations Partner A:Ski 150 M/Partner B: Alt KB/DB Ground 2 Overhead 500m Bike/ Walking Lunges 200m Sprint/ Farmers Carry...

02 May

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 3 Person Team A: 1000m Row 100 Step Ups 100 Sit Ups B:500m Row 50 Step Ups 50 Sit Ups C: 250m Row 25 Step Ups 25 Sit Ups *All partners complete reps at that station, before rotating (row, step ups, sit ups) Each group completes ALL 3 stations...

01 May

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :30W/:30H/:30R x4 *Stay at each station 4x before switching* 1- DB KB/DB Press/Hold 2- V-Up or Russian Twist /Hollow Hold 3-Side Plank/Side Plank 4- Weighted Squat/Squat Hold...

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