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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Work up to a training max)MetconMetcon (Time)METCON: TIME CAP 25 Minutes 25x Double Unders (Singles) 15 x S20 (75/55) (barbell) 5 x Burpee Pullups (target burpees) Rest: 1 minute 7 Rounds FOR TIME*Choose a weight that you can do the S20 unbroken.*...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)Work on DBALL over the Shoulder Techniquehttps://www.youtube.com/watch?v=qPLclL3xS_sMetconMetcon (AMRAP - Reps)25 Min AMRAP On the 0:00-5:00-10:00-15:00-20:00 --- 200 meter run with your partner. AMRAP: SPLIT REPS 2- DBALL OVER THE SHOULDER 18 Cals (Guys ) 15 Cals (Mixed) 12 Cals (Gals) 4- DBALL OVER...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (Work up to a training max)MetconMetcon (AMRAP - Reps)1 Minute: Box Jump Overs (Step Overs) (low Box Jumps) 1 Minute: Front Squats (95/65) (75/55) (barbell) 1 Minute: Bike Cals 1 Minute: Rest X 5 Rounds...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)30 Minute AMRAP Partner UP! 5 Rounds 12 HSPU 12 Synchro Burpees 12 Cal Ski 12 Hang Cleans 135/95 155/105 185/125 205/145 225/155 300m Run - Remainder of Time: Max Hang Cleans at final weight. •• Score is Reps (Run counts as 1 rep; Each round...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upDouble-Unders (Complete 3 Sets of Max Effort)Review Double Under TechniqueMetconMetcon (Time)Cash In 400m Run 10-1 T2B 1-10 Burpees **25 Double Unders after each set. Cash Out 400m Run...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingMetconMetcon (AMRAP - Reps)With a Partner, Split the Reps Every 2 Minutes for 15 Rounds Complete: 12 Pullups 16 S2O (115/75) Remaining Time: Max Cal Bike •• Score is Cals on Bike...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)3 Person Team 2 work + 1 rest 30 Min AMRAP A & B: 60 x DU's 50 x Pull Ups 40 x Sit Ups 30 x Deadlift (135/95) 20 x Hang Clean 10 x S2O C: Ski Erg Max Cal’s Switch in & out as you choose,...

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