Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner Up: You Go/I Go 20 rounds (10 per person) Every :90 10 x hang clean 95/65 10 x push-ups Remaining time cals on the rower. First person completes the entire :90 while 2nd athlete is resting. Score is calories...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (Work up to a Heavy Single)MetconMetcon (Time)10 Rounds With a Partner: 6 Power Cleans (225/155) [ Splitting the Reps, Complete You Go, I Go Singles ] 15 Wallball [ Complete at the Same Time ]...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 Bear Complex [ 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press ] 400m Run 6 Bear Complex 400m Run 9 Bear Complex 400m Run 12 Bear Complex 400m Run 15 Bear Complex 400m Run *30 Minute Cap...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 30:00 cap 300 cal row 100 x hang squat clean 135/95 * One person on the row, one person on the barbell, one resting...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 2 30:00 AMRAP 3-6-9-12-15-18-etc Ski erg cals Push Press 95/65 *every 3:00 do 100m sprintIt's up the partners how they want to switch out. *Every 3 minutes both players take off on a 100m sprint....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift15:00 to work up to a heavy set of 5.MetconMetcon (AMRAP - Rounds and Reps)20:00 AMRAP Teams of 3: P1 - Run 400m P2 - 5 x deadlift (225/155) 7 x box jumps P3 - rest • Player 2 & 3 go back and forth...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time 100 KB Swings 80 KB Push Presses (40 each side) 60 Sit ups 40 Goblet Squats 20 Push ups ** Back up the ladder. Do NOT repeat the set of 20 Push ups....

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