Today’s Workout

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure):20 ON / :10 OFF x 9 SETS MVMNT 1 - Mountain Climbers MVMNT 2 - DB Deadlifts MVMNT 3 - DB Bent Over RowsWorkoutMetcon (Time)4 ROUNDS FOR TIME 400m Run 30 Deadlifts 10 DB Renegade Rows...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Weight)Teams of 4 10 MIN to establish 1RM Squat CleanMetcon (Time)For Time - 30 Min Cap 500 Wall Balls 500/400 Cal Bike Erg (Mixed teams = 450Cal)...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Teams of 3 "Linda" 10-9-8-7-6-5-4-3-2-1 Bench Press Squat Clean Deadlift Each Teammate starts at a different station, completes 10 reps of the movement they are on , when all 3 teammates are complete, then rotate to the next movement, complete 10 reps, then...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (15:00 to build up to a heavy triple for the day)MetconMetcon (AMRAP - Rounds and Reps)20:00 AMRAP 20 x Hand 2 Hand KB Swing (53/35) 15 x Box Jumps 10 x KB Push Press each arm...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (No Measure)3 Stations 4 Min AMRAP Per Station 2 Rounds through ABC A: 4 Min AMRAP 5 Pull Ups/Ring Rows 10 Push Ups B: 10 x Burpee EMOM C: 4 Min AMRAP 40 Jump Rope 10 T2B/K2C...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP30 Teams of 3 P1: Max Meter Row P2: Max Sit Ups P3: 10 T2B 25 10 Air Squats Switch once P3 completes 10/25...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP7 7 Pull Ups 6 Bar over Burpees 5 S2OH (95/65) *3 Min Rest AMRAP5 6 Pull Ups 5 Bar over Burpees 4 S2OH (135/95) *3 Min Rest AMRAP3 5 Pull Ups 4 Bar over Burpees 3 S2OH (155/125) *S2OH is from the floor *Start each AMRAP...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up (split reps) !!!S P R I N T!!! 10 Push Ups 20 DBL KB Squats (53/35) 8 Strict HSPU (KIPPING) (DBL KB PUSH PRESS) 400M Run Together 20 Push Ups 20 DBL KB Squats 8 HSPU 400M Run Together 30 Push Ups 20 DBL KB Squats 8 HSPU 400M Run...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 min max) 200m Run 5/5 SA Front Squat 5/5 SA Push Press :15/:15 SA FR HoldStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - :45 KB FR Hold MIN 2 - :45 DBL KB Hollow Body Flutter Kicks MIN 3 - :45 KB...

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