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27 Mar Unloaded – 3/27

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PSKC CrossFit - UNLOADEDWeightliftingDBL KB Bench Press (3x10)MetconMetcon (AMRAP - Reps)Circuit x6 Stay at each station for 1 min 1- Slamball 2- Sit up 3- MTN Climbers 4- Lunge/ Lunge/ Squat...

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27 Mar Unloaded – Benchin’

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PSKC CrossFit - UNLOADEDWeightliftingWeightliftingDBL KB Bench Press (3x10) ()...

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26 Mar Gauntlet VII – June 24th Fitness Festival!

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The Gauntlet VII is here!!! For 7 years running we have hosted a fitness competition and this year will be the best yet! We are heading back to the stadium where NOTHING is off limits. We've got the track, the levee, parking lots, fields, and don't...

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25 Mar 17.5

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PSKC CrossFit - CrossFitCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capCrossFit Games Open 17.5 Masters 55+ (Time)10 rounds for...

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24 Mar UNLOADED – 17.5

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PSKC CrossFit - UNLOADEDMetcon (Time)17.5 UNLOADED STYLE 10 RFT 9 KB Thrusters (53/35) 35 Double Unders (70 Singles)...

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23 Mar Thursday

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PSKC CrossFit - CrossFitMetconMetcon (Time)For time 21-18-15-12-9-6-3 Burpees Air Squats Push ups Weighted Sit-ups...

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23 Mar UNLOADED – 3/23

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME: 21-18-15-12-9-6-3 Burpees Air Squats Push Ups Weighted Sit Ups...

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22 Mar Wednesday

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PSKC CrossFit - CrossFitWeightliftingBench Press (6x1 @ 90% (No all out set))AccessoryKettleBell Row3x12 each side Perform 5 Strict Pull ups in between setsMetconMetcon (Time)5 rounds for time 3 Strict presses (95/65) (75/55) (65/45) 6 Push Presses 9 Push Jerks 30 Double unders **3 burpees every time you set the bar...

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22 Mar UNLOADED – 3/22

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PSKC CrossFit - UNLOADEDWeightliftingWeighted Good Mornings (5x5 Increasing weight each set)MetconMetcon (Time)4 RFT 400 M Run 40X Wall Balls (20/14)...

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21 Mar 03/21/17

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PSKC CrossFit - CrossFitWeightliftingThruster (Work up to a heavy (Thruster Technique))MetconMetcon (Time)Teams of 3, only 1 working at a time 30 min time cap 100/75 Cal Row 75 Powers Cleans (135/95) (115/75) (95/65) 50 Bar over burpees 100/75 Cal Row 75 Deadlifts 50 Bar over Burpees 100/75Cal Row 75 Thrusters 50 Bar over Burpees...

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