Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up//1 working at a time//30 min cap 1000m Row 21-15- 9 Thrusters 135/95 115/75 95/65 Chest to bar or Jumping chest to Bar 1000m Skierg 21-15-9 Squat Cleans 135/95 Ring dips or Bench dips 1000m Row 21 15 ...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min Strong Man Circuit 5 x Back Squats @80% 5x Strict weighted pull ups Sled Drag 50 F HEAVY 250 M Row 5x Barbell Clean unbroken...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 21-15-9-15-21 Burpee Alternating Dumbbell Snatch (Heavy) Alternating Lunges 21,21,15,15,9,9,15,15,21,21 Each arm/leg counts as 1 rep Accessory 10 Min 5 Pull Ups 10 Push Ups 10 Curls 10 Banded Press From Back Rack...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 Rounds for time (15 min cap) 250m Skierg 15 OH Swings 53/35 10 Push upsWeightliftingBench PresWork up to a heavy doubleAccessoryBarbell Row...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarAdditional Options 15 Step Ups 12 KB Push Press (44/26) 9 K2C Masters – Men & Women 55+ AMRAP for 18 minutes: 15 Box jumps...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-Bar...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time Partner Work 120 Cal Bike/Ski/Row 120 Sit Ups 100 Cal Bike/Ski/Row 100 Push Ups 80 Cal Bike/Ski/Row 80 T2B/K2C 60 Cal Standing Bike Erg 60 BJO (24/20) 40 Cal Bike/Ski/Row 40 Wall Balls (14/10) 30 Min Time Cap-Split All Reps- 1 Work/1 Rest Accessory 4 Rounds 10 Push Ups 8 Single Leg Deadlift...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon- 12Min AMRAP 2 Rounds of 50 Wall Balls 100 DU or 200 singles **Remainder of time Max Bar Muscle ups // Jumping or kipping pull upsMore WeightliftingDeadliftWork up to Heavy doubleAccessoryStationary lunges x10 each leg(weight is optional)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 *1 working at a time* Teams of 3 For Time/ Split Reps: 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar ——————————————————————————— 100/70 Calorie Row (80 for mixed gender) ——————————————————————————— 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (115/75) 30 Toes to...

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