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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...

PSKC CrossFit - CrossFitKicking off the week of 'MOMs!!! #MakeDeloadGreatAgainGymnastics1: Kipping/Butterfly Pull-upsSpend time working on pull-up progressions and butterfly pull-up technique.EMOM - Every Minute on the Minute2: Metcon (AMRAP - Rounds)30 Minute EMOM (alternate between A & B after each minute, 15 rounds of each) ...

PSKC CrossFit - UNLOADEDMetcon (Time)BUY IN: SWAYZE RUN 13 Sit Ups 13 Pull Ups (Ring Rows) 13 Air squats 13 KB Cleans (53/35) 13 KB Push Press 13 KB Snatches 13 KB Swings 13 Double Unders (40 Singles) 13 Ring Dips (Dips to a bench) 13 Box Jumps 13 T2B (K2E/ T2R) 13 Burpees CASH OUT: SWAYZE RUN...

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