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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Karen -&- Annie!! Partner Style 150 Wall Balls (20/14) -&- 50-40-30-20-10 DU’s (Double the number for Singles) Sit Ups *You May spilt all reps of Karen!*...

PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (AMRAP - Reps)Get into teams of 3. One person works at each station for each minute, then rotates. 30 Minute EMOM - 10 Burpees - 15 Calorie Row - Max effort Front Squats (95/65) Score is total...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20 Min 5 x Pull Ups/Ring Row 10 x Push Up 15 x Air Squat...

PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (Weight)12 Minute EMOM (6 rounds each) A) 3 x Overhead Squats B) 30 Second PlankRecord highest successfully completed OH Squat WeightEMOM - Every Minute on the...

Booze and cookies are the staples of the Holiday season. Did you know the average person gains anywhere between 5-7 pounds during the holidays? What if we told you there is a way to lose weight and still enjoy the holiday season? The answer is the Holiday Fitness...

PSKC CrossFit - UNLOADEDSKILLKB Snatch (4 x 2)MetconMetcon (AMRAP - Rounds)EVERY 2 MIN FOR 20 MIN 1- 10 x KB Snatch (5 each side) (53/35) 2- 15 x Sit Ups 3- 20 x Russian Swing (53/35)(44/26) (35/18)...

PSKC CrossFit - CrossFitKettle Bell Complex1: KB Snatch (4 x 2 (each side))Record highest weight successfully completed on both sides.E2MOM2: Metcon (AMRAP - Rounds)Every two minutes for 20 minutes, complete the following as fast as possible - 10 Snatches (5 each...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/:30H/:30R x4 1-Dbl KB Lunge (44/26)/Squat Hold 2- Ski or Row/ Dbl KB Overhead Hold (44/26) 3- Plate Push/Plank 4- Russian Twist/Hollow Hold...

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