30 Nov 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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