WOD

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Rotate between the two movements: 1. 5x3 Strict Pull-Ups (banded) (ring rows) 2. 5x5 Deadlift (This is not for weight, just to warmup to the weight to use for workout)MetconRUNYAN (AMRAP - Rounds and Reps)24 MINUTE AMRAP: 21 Bar Over Burpees (Burpees) 7 Deadlifts...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)25 min AMRAP 21 x KB Push Press (53/35) (total) 18 x KB Clean (same) (total) 15 x American Swing (same) 12 x Lunges (total) 9 x Air Squat 6 x Burpees 3 x 100m Sprints...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner Warm UP (Partner A. will complete the first movement, then Partner 2 will go. Both athletes must complete all reps of each) not for time. 3 Rounds: 6 heavy wall balls 4 push-ups 2 thrusters(warm up with weight that will be used)MetconMetcon (Time)3...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata Day 5 Stations :20w/:10r x 8 1- Farmers Carry (70/53) (Don't drop the Bells) 2- Sledge Slams 3- 2 KB Swing + 2 Goblet Squat (53/35) 4- T2B/K2C 5- Box Jump/Step Up...

PSKC CrossFit - CrossFitStrength CircuitPush Presses and Overhead LungesEvery 2:30 minutes complete both movements (A and B within the 2:30 minutes)x5 A. Push Presses 5x3 (work up to a heavy triple) B. Overhead Walking Lunges 5x 10 (each leg)Athlete will complete: A. 3 push presses and then...

PSKC CrossFit - CrossFitMetcon (Time)With a Partner 150 x KB Swings (53/35) 150x Push-Ups 150x Goblet Squats 150x Burpee to Plate **Switch everytime partner runs 200m. **30 Min Time Cap...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Trifecta! Split the reps / You go, I go Buy in: Run 800m (Run together) 20 Thrusters (135/95) (95/65) (75/55) 20 Box Jumps 20 Burpees 30 Thrusters 30 Box Jumps 30 Burpees 40 Thrusters 40 Box Jumps 40 Burpees 50 Thrusters 50 Box Jumps 50 Burpees...

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