Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMore WeightliftingFront SquatMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 12 Front Squats ( 50% of your max) 3 Bar MU or Strict Pull ups (8 kipping) 15/12 Cal Row...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :30w/:15r x 5 1- Overhead Hold Backward Lunge 2- Alt Jumping Toe Taps 3- Russian Twist/VUps 4- Heavy Alt Swings 5- Mtn Climbers...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! 8 Rounds (4 Each Partner) 8 Thrusters (95/65) 8 Pull-ups 8 Lateral Bar Over Burpees ———————————————— Then.. 4 x 200 m run (alternate) 4 x 200 m row (alternate) ———————————————— Then again...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Teams of 2 1 working at a time 100m Sprint 90 x Jump Rope 80 x Air Squat 200m Sprint 70 x Sit Ups 60 x Lunges 300m Run (Stop Sign) 50 x Alt KB Swing (53/35) 40 x KB Push Press 400m Run 30...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Core Work!MetconMetcon (AMRAP - Reps)25 MINUTE AMRAP: **Choose an Erg and switch every 5:00 after the sit-ups and lunges** On the 0:00/ 5:00/ 10:00/ 15:00/ 20:00 complete: 20 Wallball Sit ups (sit ups) 20 Overhead Weighted Lunges (10 Each Side) (45/25) (no...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Double Under PracticeWarm-upWarm-up (No Measure)Shoulder to Overhead ReviewMetconMetcon (AMRAP - Reps)Round 1: In a 5:00 Window...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)5 Rounds 5 Min AMRAP 100m Sprint 4 x Box Jump Over 6 x Single KB Squat Clean (53/35) 8 x American Swing (53/35) -1 Min Rest Between AMRAPS- You will start wherever you left off. Score is total Rounds & Reps...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Squat TherapyMetconMetcon (Time)5 rounds: 10 wallballs 20 Russian KB Swings (53/35) 10 wallballs Rest 1:00 between rounds Rest 5 Minutes...

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