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PSKC CrossFit – UNLOADED

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Metcon (Time)

12 MIN EMOM (4 Rounds)

Min 1 – 10x KB Single Arm Thrusters (5 each hand)

Min 2 – 10x Cals Row

Min 3 – 10x Box Jumps

-Rest is time remaining after completing the movements

Rx Weight

53/35 – KB

Box Jumps – 24/20

Intermediate

44/26 – KB

8x Cals Row

Box Jumps – 20/14

Begginers

26/18 – Goblet Squats

8x Cals Row

Step-Ups

Once 12 Min Emom is complete you will Rest 3 Mins and you will complete 3 rounds for time

10x Single Arm KB Thrusters

10x Cal Row

10x Box Jumps

Score is time it takes to complete the 3 rounds.

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