WOD

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench PressMetconMetcon (AMRAP - Rounds)METCON: 3 rounds 3 Minutes: max cals on the rower 2 minutes: max ground to overhead (155/105) 1 minute: max Burpee pull-up 3 minute restOption A: 135/85 Option B: 95/65 & target burpees Goal is to hit the same numbers every round. You...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up: 3-6-9-12-15…30 Partner 1: row x calories Partner 2: Wall balls 20/14—some might use as light as 10lbs to get the desired effect (unbroken) *One person starts on the rower, one on the wall balls. When both athletes are finished they switch....

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"Girl Power" AMRAP 18: 21/15 Calorie Bike Erg 3 Rounds of "Cindy" 5 DBL DB Squat Clean Thrusters (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Work up to a heavy single for the day.)MetconMetcon (AMRAP - Reps)15:00 AMRAP 1 x Power Clean (225/155) 3 x Box Jump Overs 2 x PC 6 x Box Jump 3 x PC 9 x Box Jump Over Etc...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 20 w/ Partner 30 Gob Squats (53/35) 30 Box Jumps 30 T2B 21 Cal Row...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up//1 working at a time//30 min cap 1000m Row 21-15- 9 Thrusters 135/95 115/75 95/65 Chest to bar or Jumping chest to Bar 1000m Skierg 21-15-9 Squat Cleans 135/95 Ring dips or Bench dips 1000m Row 21 15 ...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min Strong Man Circuit 5 x Back Squats @80% 5x Strict weighted pull ups Sled Drag 50 F HEAVY 250 M Row 5x Barbell Clean unbroken...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 Rounds for time (15 min cap) 250m Skierg 15 OH Swings 53/35 10 Push upsWeightliftingBench PresWork up to a heavy doubleAccessoryBarbell Row...

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