Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Person Teams 30 Min AMRAP 1 Work (See Below) 1 Row x Cals 1 Rest Work Station is: 4 x Burpees 6 x Power Clean (95/65) 8 x Thruster (95/65) 10 DU's (DU Increase by 10 Each Round 10,20,30,etc) 1 Round = When all 3...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)10 Sets 2 Min Per Set 20/15 Cal Bike (Row if Bikes are Taken) Remaining time Max Ski 1 Min Rest Score is total Cals on your lowest Set...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)5 Sets 3 Min AMRAP 5 x S2O (135/95) 10 x Box Jump/Step Up 1 Min Rest Between Sets *Begin next set where you left off the previous round.* **Score is TOTAL Rounds + Reps after all 5 Sets**...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30MIN AMRAP Teams of 3 BUY IN: 100 Bench Press (135/95) 33 Cal Ski 33 Wall Balls 33 Cal Bike 33 DL (135/95) 33 Cal Row Before you switch new partner has to do a 3 Burpees Score: Rounds + Reps (Burpees do not...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10 rounds for time 5 x Push Press 135/95 10 x situps 25 x double unders 1:00 restLet your intensity be determined by how you feel from Murph. Modify up or down accordingly. Goal is go to unbroken on the double unders.Metcon (Time)10 rounds...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)2 rounds - You Go / I Go 1:00 x ski 1:00 rest 1:00 row 1:00 rest 1:00 bike 1:00 rest 10:00 mobility 2 rounds - You Go / I Go 1:00 x ski 1:00 rest 1:00 row 1:00 rest 1:00 bike 1:00 restIntention today is break a sweat and knock...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4 10:00 AMRAP P1: 9/7 x Cal Ski P2: 7 x T2B P3: 5 x burpee box jump P4: rest *can't move to the next exercise until the last athlete is complete 3:00 break 10:00 max ground to overhead 185/125 *only one athlete working...

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