Today’s Workout

PSKC CrossFit - CrossFitMetconMetcon (Time)Ladder 10 to 1 Back Squat (225/155) (155/105) (135/95) **10 Burpee penalty if you break the Back Squats. Ladder by 2 20 to 2 of Toes to Bar/ Knees to Elbows...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)METCON: 5 rounds of :40w/:20r 1: Russian Swings (53/35) (44/26) (35/18) 2: Air Squats 3: Box Jumps 4: Mountain Climbers 5: SlamballRest 1:00 in between rounds....

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 Min AMRAP 10 x Pull Up/Ring Row 10 x Push Up 6 Min AMRAP 10 x Cal Ski/Airdyne 2 x Turf Farmers Carry (70/53) 6 Min AMRAP 10 x KB Push Press (total)(53/35) 10 x Am KB Swing...

PSKC CrossFit - CrossFitWeightliftingPush JerkPush Jerk (5x3) Perform 3 Strict Pull Ups between each set.MetconMetcon (Time): For time 9 -15-21 Push Jerk (155/105) ( 135/95) (115/75) Chest to Bar / Pull Ups / Ring Rows...

PSKC CrossFit - CrossFitWeightliftingDouble Kettlebell Curtis Ps (2RM)MetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 7 DBK Curtis Ps (53/35) (44/26) (35/18) 14 Burpees 28 Double Unders or 84 singles...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)(:45w/:15r) x 4 Stay @ same station for 4x 1 Min rest between stations 1- Mtn Climbers 2- Sit Ups 3- Plate Push 4- Single KB Thruster (53/35) 5- Single KB Alt. Lunges (53/35) *Score is round w/ lowest # of reps per station*...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 1 person working at a time except for the runs 1200m run 75 cals row/ skierg 90 deadlifts (115/75) (95/65) (75/55) 800m run 75 cals 75 front squats 400m run 75 cals 60 thrusters...

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