WOD

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (work up to 1RM)MetconMetcon (Time)3 rounds 400m run 20 X hang clean 95/65 20 X push press 95/65 mod 1: 75/55 mod: 65/45...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)3 x 10 Burpees NFTMetconMetcon (5 Rounds for reps)20w / 10r x 8 ** Stay at the same station for 8 Rounds; Rest 1 minute between movements. •Ring Rows •Jump Rope •Overhead Swings •Burpees •Lunges...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up Farmer's Carry 400m 53/35 (switching off as needed) immediately into: You Go / I Go 200m row 5 x burpee over rower 10 rounds per person Minimum pace goals = 1:40m 1:55f...

PSKC CrossFit - UNLOADEDSKILLWeighted Pushups (5-4-3-2-1)MetconMetcon (Time)20-18-16-12-10-8-6-4-2 Burpees 200m Run Between Each Set of Burpees ** You'll be happy to know you ran a mile by the time you complete this workout :-)...

PSKC CrossFit - Men at WorkStrength Circuit (AMRAP - Rounds)30 Min Strength Circuit Hand over hand sled pulsl Stone Carry Trap Bar Carry Bench x 3 reps...

PSKC CrossFit - CrossFitWeightliftingBack Squat (work up to 1RM)MetconMetcon (AMRAP - Rounds and Reps)Death by BackSquat. Minute 1: 1 rep Minute 2: 2 reps Minute 3: 3 reps etc until you cannot complete the reps within the minute. Weight: 50% of your max...

PSKC CrossFit - UNLOADEDSKILLGoblet Squat (5 x 5)Start with a light Kettlebell, working your way up to a heavy.MetconMetcon (AMRAP - Reps)20 Minute Partner AMRAP Partner 1 Runs 400m Run Partner 2 Accumulates as many Wallball as possible Then Switch places. **Score is total amount of Wallball Accumulated....

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