WOD

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)CIRCUIT (30W/15R) X5 ***Score is lowest # of reps completed at each station**** 1) H2H Swings (53/35) 2) Plate Push 3) Slamball 4) Burpees 5) 1 Arm Thruster (53/35) (switch arms at 15 second mark)...

PSKC CrossFit - CrossFitHeavy pulls today! Treat every rep with respect and approach the bar just like you would on a one rep max.Weightlifting1: Sumo Deadlift (6 x 1 @ 90%)Accessory2: Weighted Step-ups (3 x 6 (each leg))Metcon3: Metcon (Time)12-9-6: - Power Clean (155/105) -...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 200 m Sprint 5 Burpees 2 Min Rest 5 Min AMRAP 10 Push Ups 10 Box Jumps 2 Min Rest 5 Min AMRAP (Each time, if you set bells down – 3 Burpee Penalty) 5 DB KB Clean (53/35) 5 DB KB Front Squat (53/35)...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2 Split reps as necessary – both partners run & do burpees 400 M Run Going forward - 3 Burpee EMOM per person (except on runs) 10 S2O (135/95) 20 Power Cleans (135/95) 30 Front Squats (135/95) 40 Deadlifts (135/95) 400 m Run 40 Deadlifts (135/95) 30 Front Squats...

PSKC CrossFit - CrossFitROPE CLIMBS: Be sure to wear long socks or knee sleeves to protect your legs.SKILLRope Climb20 minutes to master rope climb technique. Beginners will take the time to master the footlock. Veterans - work on legless rope climbs.MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 1...

PSKC CrossFit - UNLOADEDSKILLKB ReviewMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Burpees 10 Wall Balls (20/14) 10 KB Clean & Press (53/35) (5 Each Arm) 200 M Run...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 @ 80% (Last set is all out))AccessoryRing Dips (3x8)MetconMetcon (Time)4 RFT 5 Thrusters (105/75) 10 Pull Ups 20 DU's...

PSKC CrossFit - CrossFitSKILLPistols 5-4-3-2-1 (Both Legs) Strict HSPU 5-4-3-2-1MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Strict HSPU 7 T2B 9 Box Jumps 200 m sprint...

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