Today’s Workout

PSKC CrossFit - UNLOADEDMetcon (Time)3RFT 15x Swings (53/35) 15x Push Ups 15x Cal Row 3 MIN REST 3RFT 15x Wall Ball 15x KB Clean (53/35) (Watch the clock and mark your time after first workout. Start 2nd workout 3 min after completing the first)...

PSKC CrossFit - CrossFitWeightliftingDeadlift (WORK UP TO A HEAVY DOUBLE)MetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"S2O- (115/75)(95/65)(65/45) DL- (same) Box Jumps (Step ups are accepatable for RX on...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner-Up 48-42-30-18 Wall Balls (20/14) Box Jumps/Step Ups Kettlebell Push Press (53/35) Cals//Rower 3.2.1 Go: You will complete 48 reps of each movement, 42..30..18....

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up, Split the Reps: 500m Row / Ski 4 Power Cleans (225/155) (185/125) (135/95) 30 HSPU 4 Power Cleans 30 Wall Ball 4 Power Cleans 100 Double Unders 4 Power Cleans 30 Pull Ups 4 Power Cleans 30 American KB Swings (70/53) (62/44) ( 53/35) 4 Power Cleans 500m Row / Ski...

PSKC CrossFit - CrossFitSKILLMetcon (No Measure)Double Unders + Muscle Ups / Chest 2 Bar / Pullups **3 Sets of Max Double Unders alternating with 3 Unbroken Sets of either 2 Muscle Ups / 3 Chest 2 Bar / 3 Pullups https://www.youtube.com/watch?v=h7XjUbUpeHE http://gymnasticswod.com/content/bar-muscle-progression-pt1MetconCrossFit Games Open 13.3 (AMRAP - Rounds and...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit :40w//:20r - 6 rounds Rest is the twenty seconds. 1. Ski-Erg 2. Wall Ball Front Squats (20/14) 3. Ball Facing Burpees 4. American Swings (53/35)...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Warmup: 3 RNFT 15 Singles 10 Empty Barbell S2O 5 Air SquatsWeightliftingS2O EMOM (10 X 3)10 Minute EMOM 3 S2O Every Minute @ Progressive WeightMetconMetcon (Time)5 Rounds: Every 4 Minutes Complete: 30 Air Squats 20/15 Cal Row 7 S2O (95/65) (75/55) (65/45) **Score is your slowest round....

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