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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...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)AMRAP 5 min 400m Run 15 Burpee to Plate Max reps KB Push Press (53/35) -2 min rest- 5 min 400m Run 12 Burpee to Plate Max reps KB Push Press (53/35) -2min rest- 5 min 400m Run 9 Burpee to Plate Max reps KB Push Press (53/35)...

PSKC CrossFit - CrossFitWeightliftingA: Bench Press (10-1)Start light and ladder down from 10 reps to a heavy single. Superset with pull-ups in between.GymnasticsB: Pull-ups (1-10)MetconMetcon (AMRAP - Reps)40w/20r x 15 rounds 1) Max cals x rower 2) Max reps x bench 135/85 3) Max reps x double unders...

PSKC CrossFit - CrossFitWarm-upReview single arm KB Movements: Swing Clean Push Press Snatch After review, set clock for :15w/:!5r x 16 rounds and go through each movement, each side twice.MetconMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 5/5 1 arm swings (53/35) 5/5 1 arm cleans 5/5 1 arm push press 10 x push-ups 10...

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