Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 2 30:00 AMRAP 3-6-9-12-15-18-etc Ski erg cals Push Press 95/65 *every 3:00 do 100m sprintIt's up the partners how they want to switch out. *Every 3 minutes both players take off on a 100m sprint....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift15:00 to work up to a heavy set of 5.MetconMetcon (AMRAP - Rounds and Reps)20:00 AMRAP Teams of 3: P1 - Run 400m P2 - 5 x deadlift (225/155) 7 x box jumps P3 - rest • Player 2 & 3 go back and forth...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time 100 KB Swings 80 KB Push Presses (40 each side) 60 Sit ups 40 Goblet Squats 20 Push ups ** Back up the ladder. Do NOT repeat the set of 20 Push ups....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 5 x 1 Arm Swings 4 x Snatch 3 x cleans 2 x 2 racked squat 1 x Thruster Complete all movements on one side then switch to the other....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Monday: 20:00 AMRAP 2 x push-ups 4 x sit-ups 6 x swings 8 x air squats *After completion of each round you'll add 2 reps to each movement. Round 2 will look like 4 x push-ups 6 x sit-ups 8 x swings 10 x air...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5/5 clean and press 1 x burpee 5/5 clean and press 2 x burpees .. .. .. .. 5/5 clean and press 10 x burpees 20:00 cap...

PSKC CrossFit - CrossFitView Public WhiteboardMetconSupport Your Local Box Workout 3 (Time)For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes...

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