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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Hero Week Day 2 10 rounds for time of: 30 double-unders / 90 Singles 15 pull-ups/ Ring Rows 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device...

PSKC CrossFit - CrossFitU.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by...

PSKC CrossFit - CrossFitSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
 Marston...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 1 x DB KB DL (As Heavy as Possible) 10 x T2B/K2C 15 x Burpees facing KBSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand,...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Team Time Teams of 3 Relay Style 30 Min AMRAP 10/8 Cal Row 5 x Burpee Plate to Overhead 7 x DB KB Push Press (44/26) 9 x Sit Ups 1 Person Resting 1 Person Air Squatting **Rotate when Partner 1 has completed...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)With a partner - For Time * 100 wall balls (20/14) * 100 American kb swings (53/35) * 800m row * 80 sit-ups * 60 TTB * 60 Bar over burpees * 40 Power cleans (115/75) (95/65) (75/45) * 40 STO * 20 Power Snatch * 10 Ring Muscle...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 12 * 80 cals bike/ski * 60 KB snatch (53/35) * 40 Box jump (24/20) Rest 3 min AMRAP 12 * 80 cals row * 60 Goblet squats (53/35) * 40 Goblet lunge steps (53/35)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (4 Rounds for reps)Circuit 4 Rounds 1 Min each Station A- Burpees B- Alt KB Swing (53/35) C- Jump Rope D-Alt KB C&P (53/35) E- Rest ------------------------------- Not For Time: 3 x 10 Standing Dumbbell Fly 3 x 10 Dbl KB Bench Press...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time - 15 min cap * 90 Double Unders (180 singles) * 30 Pull-ups (jumping Pullups) * 15 HSPU (decline pushups) (pushups) * 5 OHS (155/105) (135/95) (front squat) * 15 HSPU * 30 Pull-ups * 90 Double UndersWeightliftingPush Press (Work up to 4 rep...

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