Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon: 30 MIN CAP Teams of 3: 2 rounds for time of: -100/70 Cal Row -100 Box Jump Overs (24/20) -100 Power Cleans (see weight below) -100 T2B Power Clean #: Round 1 – 135/95; Round 2 – 95/65 For the row, if you have a "mixed"...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Review Bench: Warm-up METCON: 10-9-8-7-6-5-4-3-2-1 BENCH Press (135/95) 100-200-300-400-500-500-400-300-200-100 Row Meters Rotate between each movement....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (1x1)Work up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)METCON: 12 MIN AMRAP 10 S2O (95/65) (75/55) (45/35) 10 American Swings (53/35)(44/26)(26/18) 10 Pull-ups (Jumping Pullups/Ring Rows SCORE: Rounds and Reps...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Snatch (1x1)Review the Power SnatchMetconMetcon (AMRAP - Rounds and Reps)25 Min AMRAP: PARTNER UP AND SPLIT REPS 20 Snatches (75/55) (55/35) 20 Burpees 20 Overhead walking lunges (same weight) (front rack) (no weight) (1 rep = 1 lunge) 400 m run...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (1x1)work up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP: 60 Double Unders (120 Singles) 30 Wallballs (20/14) (14/10) (Air Squats) 15 Deadlifts (225/155) (155/105) (135/95)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)The Power of Two, Partner Up, You Go, I Go. 80 Hang Power Cleans (95/65) 80 Front Squats 80 Push Press 80 Back Rack Lunges 80 Burpees 80 Hang Power Cleans (95/65) 80 Front Squats 80 Push Press 80 Back Rack Lunges **Every time the bar touches the ground...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10AM ONLY TODAY!! Partner Up! 4 RFT 20x Dbl KB Clean 20x Burpees 20x Dbl KB Front Squat 20x Burpees 20x Dbl KB Push Press 20x Burpees 20x Dbl KB Linge 20x Burpees **30 Min Time Cap**In order to prepare for our Saturday Competition, afternoon Friday Classes will be canceled....

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