Today’s Workout

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 – For time 150 Deadlifts ( 155/105/ 135/95 105/75) 120 Pull Ups 1200 M Run ( Team runs together) 100 Back Squats 80 Slam balls 800M run 80 Hang Cleans 60 HSPU (mods should be variations of HSPU like feet on the...

PSKC CrossFit - CrossFitWeightliftingTurkish Get Up (1RM )MetconMetcon (AMRAP - Reps)Teams of 3 relay Style 5 min Stations/ Rest 2 minutes between each Wall Balls ( Burpee penalty if ball drops) Cal s Row/Ski DKB Front Squats (53/35 44/26 35/18) *** Score will be the total amount of...

PSKC CrossFit - CrossFitWeightliftingPush Press (5x3 (last set all out) 80%)AccessoryZ Press (3x8)Sit on the floor, legs extended and perform a military press.MetconMetcon (Time)5 RFT 5 KB Snatches each ( 53/35 44/26 35/18) 10 Box Jumps (Step Ups) 15 V ups (Sit Ups)...

PSKC CrossFit - CrossFitWeightliftingOverhead Squat (1 RM)MetconMetcon (AMRAP - Rounds and Reps)As Many Reps As Possible in 20 Minutes. 5 OH Squats (145/100 95/65 75/55) 10 Toes to Bar/ Knee to Elbows 15 Wallball (M=20lbs 10', F=14lbs 9'...

PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3)@ 80%Accessory 3’’ Deficit conventional deadlift 3x8 (no more than 60% of deadlift max)MetconMetcon (Time)Partner up/ You go I go. 3 rounds for time 30 cal row/ski/bike 15 Barbell clean 185/125 155/105 135/956 60 lunges each side...

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