Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardStrengthSquat Clean (15 Min to Build up to a Heavy Single )MetconMetcon (AMRAP - Reps)20 Min AMRAP 50 x Air Squats 25 x Cal Row 40 x Russian KB Swings (53/35) 20 x Cal Row 30 x Sit Ups 15 x Cal Row 20 x Push Ups 10...

PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Reps)Push Press Practice 4 x Press every :45 sec, increasing weight, until unable to make the lift 18 Min AMRAP 3-6-9-12-15-18 etc...

PSKC CrossFit - CrossFitView Public WhiteboardBack SquatWork Up To A Heavy TripleMetcon (Time)3 rounds for time 30 double unders 10 goblet squats (53/35) 20 alternating kb swings (10 each arm) (53/35) 30 double unders 20 alternating kb swings 10 goblet squats 30 double unders 3 min rest...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (5 Rounds for time)EVERY 2:00 FOR 5 SETS* 15 Sit-ups 8 Burpees 6 Pull-ups *Rest remaining time then start next set on the 2:00Metcon (No Measure)E2MOM for 5 Sets 15 x Cal Row...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Partner Up, Split Reps 25 min amrap 50 cal row 50 box jumps 50 KBS (53/35) 50 walking lunges 50 T2B 50 wall balls (20/14) 50 burpees 50 cal ski...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 8K Row Partner 1 works on 8k Row Partner 2 performs 3 rounds of the following; 9 Deadlifts 6 Hang Cleans 3 Push Press (115/75) Once partner 2 completes 3 rounds, switch with partner 1 Continue until 8k meters is acheived...

PSKC CrossFit - NC45View Public WhiteboardStrengthBack Squat (5-5-5-5-5-5-5)EVERY 1:15 x 7 SETS* 5 Back Squats *Start at a light weight a build to a moderate weight.WorkoutMetcon (Time)FOR TIME 800m Run 25 Back Squats (95/65) 150 Double Unders 25 Back Squats 800m Run -16:00 Hard Cap-...

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