On Tap for 1DEC14

On Tap for 1DEC14

New Schedule Announcement!

We’ve added a 430pm Monday and Wednesday class. We will also have the kids room operational during these hours!

Also, we’re having our monthly bring a friend this Saturday at 9am. The following Monday we will have our last 101 course of the year. There are 3 spots still open. If you’d like one email info@www.pskccrossfit.com!

It’s MAX OUT week. Come ready to get after it on Monday and Wednesday!

Monday
Front Squat Max out

3 rounds
Front Squat 165/115 x 10
Bar over burpee   x 10

Tuesday
15 minutes to establish  1rm Snatch

1-10 deadlift 275/185
10-1 X box jumps

Wednesday
Push Jerk Max out

5 rounds
7 x OHS 95/65
7 x c2b pullups

Thursday
5-4-3-2-1 w/s
KB clean and Press to Snatch to Thruster each arm

:15w/:15r x 10 rounds
KB snatch r
KB snatch l
Slamball

Friday
Teams of 3 relays
1800m run – each person does 200m run relay style until 1800m is reached

90 thrusters  (95/65)

1800m ski – 200m relays

90 clean and jerks  (135/95)

1800m row- 200m relays

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