Today’s Workout

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Team of 3 15 x Double KB Thrusters (44/26) 20 x Pull Ups 25 x Box Jumps P1- Work P2- Rest P3- Runs 400M ((Runs count as 1 rep each))...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)PARTNER UP/SPLIT REPS: 35 MIN CAP 3 ROUNDS of: 15- Power Snatches (95/65) 15- Burpee Box Jumps 3 ROUNDS of: 30- Power Cleans (95/65)) 30- Wallballs ***400 Meter RUN TOGETHER*** 3 ROUNDS of: 30- Power Cleans (95/65) 30- Wallballs 3 ROUNDS of: 15 Power Snatches (95/65) 15 Burpee Box jumps SCORE: TIME- IF...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (work up to a heavy triple)MetconMetcon (Time)PARTNER UP:// SPLIT REPS 200 BENCH PRESS (115/75) ( 95/65) (75/45) **Everytime a partner breaks each partner does 5 burpee pullups (burpee pull up as much as you can) ( target burpees)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)TEAMS of 4: 6 MINUTE AMRAP: 2 people working at a time: A- 10 Cal Row B- MAX American KB SWINGS (53/35)(44/26)(35/18) C- Resting D- Resting **When A is finished with the row the PAIRS switch.** **When the PAIRS switch again the first pair...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell Snatch (5x5 (climbing weight))Review KB SnatchesMetconMetcon (AMRAP - Reps)TEAMS of 4: 6 MINUTE AMRAP: 2 people working at a time: A- 10 Cal Row B- MAX American KB SWINGS (53/35)(44/26)(35/18) C- Resting D- Resting **When A is finished with the row the PAIRS switch.** **When the...

PSKC CrossFit - CrossFitView Public WhiteboardMetconBell (Time)3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click hereDeadlift weights (185/135) (135/95) (95/65) Front Squats...

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