Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 Rounds for TIME: 40/28 Cal Bike 20 Front Squats 10 Bar Facing Burpees (This should take you no longer than 25 minutes) :)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3// Score is total reps plus meters 10 min AMRAP// 2 working at a time// 1 partner rests 250M Ski Power Clean 135/95) 10min AMRAP 250m Row Squat Cleans 10min AMRAP 500m Bike Squat Clean Thrusters...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Jerks5x3 at a moderaate weightMetconMetcon (Time)For time 100-80-60-40-20 Double unders 50-40-30-20-10 Cals 25-20-15-10-5 KB Push Press each side (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3// 25 Min AMRAP Station 1- 500/400m Ski Station 2 – Bench Press ( 135/95) Statation 3- D Balls All work at the same time. Rotate when meters are completed....

PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting2 Deadlifts plus 1 Hang Clean1 RMMetconMetcon (Time)5 Rds for time 21 Wall Balls 15 Toes to Bar or Sit ups 9 Deadlifts (225/155) ( 185/125) (155/105)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up! Split Reps! FOR TIME! 40 MIN CAP 20 Bar Facing Burpees (Burpees) (elevated Burpees) 20 Front Squats (95/65) (75/55) (65/45) 20 Pullups (ring rows) -----M 750/ F 500m Row (Preferred) or Ski 30 BFB 30 Front Squats 30 PU -----750/500m Row (Preferred) or Ski 40 BFB 40...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up! 15 MIN AMRAP A. 200 meter run B. 6 Pushups/8 Shoulder Taps/12 Sit ups Switch when A. gets back!...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (work up to a heavy double with good form)Metcon ()Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany,...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsToes-To-Bar (-work on progressions )Metcon ()Metcon (Time)PARTNER UP! Split Reps 100/70 Cal Bike 100 Wallballs 80/56 Cal Bike 80 Walking Lunges (step ups) 60/42 Cal Bike 60 Toes to Bar (K2E) (T2R) 40/28 Cal Bike 40 Wallballs 20/14 Cal Bike 20 Walking Lunges (step ups)...

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