WOD

PSKC CrossFit - UNLOADEDSKILLDouble-Unders (15 Min Single/Double Practice)Metcon (AMRAP - Rounds and Reps)3 Rounds 5 Min AMRAP 30 x DU's (60 Singles) 15 x Russian KB Swing (53/35) 200m Sprint Rest 2 Min between rounds *Start back up where you left off. Score is total rounds & reps after 3 rounds!*...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)"3 Musketeers" Teams of 3 complete: 10 Rope Climbs, 15′ 30 Thrusters, 135/95 50 Burpee Box Jumps, 24/20 *500m Row *Two athletes begin on the rope, while the third team member sets off for a 500m row. Only one athlete works at a time on...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min Partner AMRAP! Levee Sprint 10 x Air Squat Levee Sprint 5 x Burpee P1 goes up levee, performs reps, jogs back down & tags P2. P2 runs up performs same movement & jogs back down. P1 runs back up &...

PSKC CrossFit - CrossFitWeightlifting1: Back Squat (5 x 5 @ 60%)Last set is ALL OUTAccessory2: Bulgarian Split Squat (3 x 20 (each leg))(https://youtu.be/2C-uNgKwPLE)Metcon3: Metcon (Time)"Hung Over Bunny" 3 Rounds for Time: 400 Meter Run 14 Single Arm KB Snatch, Alternating (70/53) [53/35] {35/26} (Intent is to go...

PSKC CrossFit - CrossFitMetcon (Time)Teams of 3 * 100 cal row * 75 bar over burpees * 50 Front Squats (135/95) * 100 TTB * 50 Front Squats (135/95) * 75 bar over burpees * 100 cal row...

PSKC CrossFit - CrossFitMetcon (AMRAP - Rounds)EMOM 20 * 12/10 cals rower * OVHD Plate Lunges (45/25 - down and back on turf) * 12 V-ups * 12 slam balls...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (Establish 1 rep Training Max)MetconMetcon (AMRAP - Rounds)"Cement Mixer" - Every 3:00 for 5 rounds (15:00) * 400m Run *12 TTBMOD1: 15min AMRAP MOD2: 15min AMRAP, K2E or situps...

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