WOD

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Work/Hold/Rest Circuit x 4 :30/:30/:30 1- Mtn Climber/Plank 2- Burpee/Dead Hang 3- Plate Push/Wall Sit 4- Box Jump/Hollow Hold...

PSKC CrossFit - CrossFitWeightliftingBear ComplexPower Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)08/28/15 3 RFT Partner up 400m Run – Together 40 Back Squats (135/95 115/75 95/65) 40 Shoulder to Overhead...

PSKC CrossFit - CrossFitTEAMS OF 4: SPLIT INTO PAIRS 1 pair works on one AMRAP and the other works on the second AMRAP (at the same time). Keep track of rounds and reps of both pairs combined for each AMRAP pick up where pairs left off. **Rest...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Rotate between the two movements: 1. 5x3 Strict Pull-Ups (banded) (ring rows) 2. 5x5 Deadlift (This is not for weight, just to warmup to the weight to use for workout)MetconRUNYAN (AMRAP - Rounds and Reps)24 MINUTE AMRAP: 21 Bar Over Burpees (Burpees) 7 Deadlifts...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)25 min AMRAP 21 x KB Push Press (53/35) (total) 18 x KB Clean (same) (total) 15 x American Swing (same) 12 x Lunges (total) 9 x Air Squat 6 x Burpees 3 x 100m Sprints...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner Warm UP (Partner A. will complete the first movement, then Partner 2 will go. Both athletes must complete all reps of each) not for time. 3 Rounds: 6 heavy wall balls 4 push-ups 2 thrusters(warm up with weight that will be used)MetconMetcon (Time)3...

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