WOD

PSKC CrossFit - UNLOADEDSKILLDouble KB Thruster (Work up to a heavy DBL KB Thruster)MetconMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP Partner Up! Split reps as needed, 1 person working at a time 20 Burpees 20 Double KB Thrusters (53/35) (44/26) (35/18) 20 Cal Row 60 Double Unders (100 Singles)...

PSKC CrossFit - CrossFitFront Squat (Find new front Squat Max)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRx - 135/95 Mod 2 - 95/65 Mod 1 - 65/45 For scoring use lowest score (rounds/reps) from...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 3- Split Reps as needed One working at a time/1 Holding (45/25#) Plate/ 1 Resting Cash In: 2K meter row 90 Single KB Thruster (53/35) 80 American Swings (53/35) 70 Pull Ups/Ring Rows 60 Push Ups 50 Box Jumps Cash Out: 75 Burpees...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 (one working at a time) 2K Row 45 x Clean and Jerk 135/85 - 95/65 - 75/45 90 x Wall Ball 2K Row 45 x Clean and Jerk 135/85 - 95/65 - 75/45 90 x Wall Ball 2K Row 45 x Clean and Jerk 135/85 -...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)5 Rounds: 40w/20r - one minute rest in between Wall Ball Rowing Hand 2 Hand Swings MTN Climbers Burpee Box Jumps...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Pain Clinic Style 6min x 4 Stations Partner 1 Works/P2 Holds then Switch Heavy Farmers Carry Up Back Turf/Partner Rock Hold Skierg x 8/6 Cal/Dead Hang Burpees x 8/Lunges T2B/K2E/Sit Ups / Flutter Kicks...

PSKC CrossFit - CrossFitWeightliftingPush Press (6 x 1 @ 90%)no all out setWeightliftingClose Grip Bench (3 x 5 )MetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-Bar...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds 1 Minute all out effort @ each station Switch Each Minute 1- Row 2- Air Squat 3- Plate Push 4- Alt Arm KB Swing (53/35) 5-Rest...

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