PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 4 Choose 2 teammates to do Heavy Fran 21-15- 9 Thrusters(135/85) Pullups Other 2 teammates must do Karen (150 x Wall Balls) at the same time. NOTE - you can tag in and out as necessary. When both Fran and Karen are complete .. 4...
PSKC CrossFit - UNLOADED...
PSKC CrossFit - CrossFitMay the odds be in your favor....
PSKC CrossFit - Men at Work...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)AMRAP 5 min 400m Run 15 Burpee to Plate Max reps KB Push Press (53/35) -2 min rest- 5 min 400m Run 12 Burpee to Plate Max reps KB Push Press (53/35) -2min rest- 5 min 400m Run 9 Burpee to Plate Max reps KB Push Press (53/35)...
PSKC CrossFit - CrossFitWeightliftingA: Bench Press (10-1)Start light and ladder down from 10 reps to a heavy single. Superset with pull-ups in between.GymnasticsB: Pull-ups (1-10)MetconMetcon (AMRAP - Reps)40w/20r x 15 rounds 1) Max cals x rower 2) Max reps x bench 135/85 3) Max reps x double unders...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time: 100 x Russian KB Swing (53/35) 100 x Burpees 100 x Cal Row 100 x Air Squat ***30 min time cap***...
PSKC CrossFit - CrossFitWarm-upReview single arm KB Movements: Swing Clean Push Press Snatch After review, set clock for :15w/:!5r x 16 rounds and go through each movement, each side twice.MetconMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 5/5 1 arm swings (53/35) 5/5 1 arm cleans 5/5 1 arm push press 10 x push-ups 10...
PSKC CrossFit - Men at Work...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 400m run 15 Wall Ball (20/14) 10 Box Jumps (24/20)...