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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 30 min amrap Split reps however, rotate ergs each round 50 cal bike/row/ski 50 double unders 50 American swings 53/35 50 hand release push ups 50 sit ups...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Weightlifting 10 minute EMOM 2 Push Jerks Increase Weight Every MinuteMetcon (AMRAP - Rounds and Reps)Partner Up 20 min amrap P1 Completes Full Round then P2 goes 10 Push Press 95/65 7 Cal Ski 5 Dball Over Shoulder...

PSKC CrossFit - CrossFitView Public WhiteboardStrengthDouble Hang Clean (Heavy set of 2 with a partner)10 min to establish heavy doubleMetcon (AMRAP - Rounds and Reps)AMRAP25 - Split Reps with Partner 400M Run Together 16x T2B 14x Hang Clean (135/95) 12x Front Squats...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLKB Work (3 sets )7x KB Snatch (R) 10x OH Lunges (R) 7x KB Snatch (L) 10x OH LungesMetconMetcon (Time)4 RFT 30/25 Cal Row 20x ALT KB Snatches 10x Pull Ups...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Heavy Triple)Build up to heavy set of 3MetconMetcon (Time)7RFT 5x DL (185/125) 7x Burpees 9x Box Jumps Score: Time...

PSKC CrossFit - TEAM SERIESView Public WhiteboardWeight and CalsMetcon (AMRAP - Reps)EVENT #1: 12 MINUTES Max Clean Max Row Cals (Switch in and out with a partner whenever!) Score: Weight plus CalsMetconMetcon (AMRAP - Reps)EVENT #2: BREAK INTO PAIRS First pair: 0.00-5:00 7 Thrusters (95/65) 6 Bar Over Burpees 5 Pullups (Switch as...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (work up to a max set of bodyweight bench press)Choose 75% or 50% of bodyweight if you cannot hit bodyweight yet. You want to do something you can do at least 5 reps.MetconMetcon (AMRAP - Rounds)Partner Up (partner...