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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDouble KB See Saw Press1 arm KB Row (Alternate between presses and rows)MetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 1 KB PUSH PRESS EACH ARM 1 X T2B 2 KB PUSH PRESS EACH ARM 2 X T2B 3 KB PUSH PRESS EACH ARM 3 X T2B 4...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 Up DownStrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 15 MedBall DB Bench Press (R) MIN 2 - 15 MedBall DB Bench Press (L) (Score is Weight)WorkoutMetcon (4 Rounds for time)4 SETS 15 Cal...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (4x4 at 70%)Last set is as many good reps as possible. Full extension and high elbowsMetconMetcon (Time)FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 30 min of: PARTNER UP P1: 500m Row P2: 2 Rounds of strict Cindy *1 Round of Cindy is 5 pull ups, 10 push ups, 15 air squats *1 Round of this workout...

PSKC CrossFit - CrossFitView Public WhiteboardBack Squat (4x4)Last set all outMetcon (Time)For Time: 100 Double Unders 35 Air Squats 30 Deadlifts (165/115) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155) *15 Min Cap...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)4 Round 4 Min, 3:00, 2:00, 1:00 Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 30 Wall Balls 20 Ring Rows STATION 2 AMRAP 30 Plate Hops 20 DB Deadlift STATION 3 AMRAP 30 Double Unders 20 DB Lunges No rest between stations, 1 Min rest between rounds, round decrease by 1 Min...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 With a Partner *After each exercise alternate between 300m on the rower and ski 40 Wall Balls (20/14) 40 Hang Cleans (95/65) 40 Pull Ups 40 Box Jumps 40 KB Swings (53/35) 40 T2B 40 Air Squats 40 Hang Snatches (95/65) 40 DU 40 Sit...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)Circuit 4 / 3 / 2 / 1 :20W/:20R 1) OH Swings 2) Bike Cals 3) Battle Rope 4) Ski Cals 5) Weighted Sit Ups 6) Row Cals Stay at each station for 4 rounds then 3 rounds, 2, etc. Rotate during rest...

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