Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)3 Person Team 2 work + 1 rest 30 Min AMRAP A & B: 60 x DU's 50 x Pull Ups 40 x Sit Ups 30 x Deadlift (135/95) 20 x Hang Clean 10 x S2O C: Ski Erg Max Cal’s Switch in & out as you choose,...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)Tabata :20w/:10r x 8 Sets Stay at the same station for 8 rounds, then switch to next station. 1-Burpees 2-Windshield Wipers (Barbell/DB/KB) 3-Shoulder Taps 4-Squat (No more than 35/25) 5-Erg...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsToes-To-Bar (T2B/K2C - Practice your Skill Work!)https://m.youtube.com/watch?v=IJZpz5C1dAA https://m.youtube.com/watch?v=d5yQMplTevUMetconMetcon (AMRAP - Rounds and Reps)Metcon 20 Min AMRAP 400m Run 12 x T2B 15 x Box Jumps (24/20)Metcon 20 Min AMRAP 300m Run/200 m 12 x K2C/Toes 2 Rig or KB 15 x Step Ups...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFloor Press (Single Arm KB Floor Press- 3 Sets x 8 Reps )Max Pull Ups between each Set https://m.youtube.com/watch?v=pt5R2YST-OkMetconMetcon (No Measure)E3MOM x 12 Min 250/200m Ski 10 x KB Snatch (53/35) E3MOM x 12 Min 250/200m Row 12 x Push Up **Goal: Keep Screen under 1:55 women...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Heavy Set of 5 Reps )Take no more than 5 SetsMetcon (Time)Partner Metcon Cash In: 2x 200m Relay Run - Each (you go I go, you go I go) 8 RFT 4 x Thrusters (95/65) 5 x Back Squat 6 x Back Rack...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: Partner up- Split Reps 2 rounds with a 30min cap * both partners do a rope climb after each movement 100 cal bike/ row 50 S2O 135/95 50 T2B 50 front squats 135/95...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Max weight on a set of 3 )MetconMetcon (Time)For Time: 10 to 1 reps down and then 2-10 reps back up -American KB Swings (53/35) -Push-ups *10 box jumps after every even round* Don't repeat round of 1...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 50 sit-ups 50 doubles 500m Erg 40 sit-ups 40 doubles 500m erg 30 sit-ups 30 doubles 500m erg 20 sit-ups 20 doubles 500m erg 10 sit-ups 10 doubles 500m erg...

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