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PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (AMRAP - Reps)EMOM X 8 Odd: 5 Bench Press (50%) plus 5 Pull ups (kipping, jumping. Ring Rows) Even: 15/12 cal rowMetconMetcon (Time) 01/15/15 100 KB Clean and Press 44/26 35/18 **If you set the bell down, 5...

PSKC CrossFit - CrossFitGymnasticsKipping/Butterfly Pull-ups (Bar or Ring Muscle ups)Metcon (Time)10/28/14 3 Rounds 15 Box Jumps 9 Deadlifts 275/185 225/155 185/135 6 HSPU or 12 Push ups...

PSKC CrossFit - CrossFitWeightliftingBear ComplexPower Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)08/28/15 3 RFT Partner up 400m Run – Together 40 Back Squats (135/95 115/75 95/65) 40 Shoulder to Overhead...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Work/Hold/Rest Circuit x 4 :30/:30/:30 1- Mtn Climber/Plank 2- Burpee/Dead Hang 3- Plate Push/Wall Sit 4- Box Jump/Hollow Hold...

PSKC CrossFit - CrossFitTEAMS OF 4: SPLIT INTO PAIRS 1 pair works on one AMRAP and the other works on the second AMRAP (at the same time). Keep track of rounds and reps of both pairs combined for each AMRAP pick up where pairs left off. **Rest...

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