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PSKC CrossFit - CrossFitBear Complex (1 RM)Power Clean Front Squat Push Press Back Squat Second Push PressMetcon (Time)FOR TIME: 3x Wall Walks 10x Toes to Bar 10x Power Cleans (165/110) 3x Wall Walks 12x Toes to Bar 12x Power Cleans 3x Wall Walks 14x Toes to Bar 14x Power Clean 3x Wall Walks 16x Toes to Bar 16x Power Clean Mod 1 Hand...

PSKC CrossFit - CrossFitMetcon (No Measure)1.DBL KB Clean and Press (5x5) going up in weight 2.Ring Row 5x ME (get as low as possible while maintaining good form) ------------------------------------------------------------ 1.Sledge Strikes 5x 10/10 (switch on the tenth rep) 2. KB FARMERS CARRY Down and Back Length of Rig x...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata! :20w/:10r x8 1-Overhead Walking Lunge (45/25) 2- Med Ball side slams 3- Burpee 4-KB Deadlift (70/44) 5-Box Jump...

PSKC CrossFit - CrossFitRene (Time)7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here...

PSKC CrossFit - CrossFitMetcon (Time)Teams of 2 800m Run 50x Box Jumps 50x KB Swings 50x Sit-Ups 600m Run 35x Box Jumps 35x KB Swings 35x Sit-Ups 400m Run 20x Box Jumps 20x KB Swings 20x Sit-Ups Runs are together Reps are split up as needed 30 Min Time Cap...

PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)Partner Friday! 6 Rounds P1 :30/ P2 :30 1- Jump Rope 2- Row Cals 3- American KB Swing (53/35) 4- Single Arm KB Thruster (53/35) 5-Rest...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 4 Choose 2 teammates to do Heavy Fran 21-15- 9 Thrusters(135/85) Pullups Other 2 teammates must do Karen (150 x Wall Balls) at the same time. NOTE - you can tag in and out as necessary. When both Fran and Karen are complete .. 4...

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