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17 Jul 5 for Time – x 2!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 10 x Wall Ball 20 x Russian KB Swing 10 x Wall Ball Rest 1 Min Repeat for 5 Rounds Total -5 min rest- Repeat Above!!...

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16 Jul Tuesday

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time) 1K Row+1K Ski +2k Bike Start the workout with the triplet below//Workout is completed when all the meters on each erg are performed. Every 3 minutes complete the following 10 Hang Cleans (75/55) (65/45) 5 Push Presses 3 Bar Facing Burpees...

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16 Jul Let’s Use those Wheels!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 1200m Run 2 Rounds 20 x Jump Rope 10 x Burpees 5 x Dbl Kb/DB Clean & Press 800m Run 2 Rounds 20 x Jump Rope 10 x Burpees 5 x Dbl Kb/DB Clean & Press 400m Run 2 Rounds 20 x Jump Rope 10 x...

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15 Jul Circuit Monday

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :30w/:15r x 5 1- Overhead Hold Backward Lunge 2- Alt Jumping Toe Taps 3- Russian Twist/VUps 4- Heavy Alt Swings 5- Mtn Climbers...

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15 Jul Get after it!

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PSKC CrossFit - CrossFitView Public WhiteboardMore WeightliftingFront SquatMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 12 Front Squats ( 50% of your max) 3 Bar MU or Strict Pull ups (8 kipping) 15/12 Cal Row...

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13 Jul Push’s Crazy like Swayze

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PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Buy in: Swayze Run 90 sec Rest 10 Min AMRAP: 4 Burpees 6 Pushups 8 Reverse Lunges 10 Russian Swings 12 Air Squats 90 sec rest Cash Out: Swayze Run...

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12 Jul FriYay

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Teams of 2 1 working at a time 100m Sprint 90 x Jump Rope 80 x Air Squat 200m Sprint 70 x Sit Ups 60 x Lunges 300m Run (Stop Sign) 50 x Alt KB Swing (53/35) 40 x KB Push Press 400m Run 30...

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12 Jul Crazy 8’s Relay

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! 8 Rounds (4 Each Partner) 8 Thrusters (95/65) 8 Pull-ups 8 Lateral Bar Over Burpees ———————————————— Then.. 4 x 200 m run (alternate) 4 x 200 m row (alternate) ———————————————— Then again...

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11 Jul Thursday Combo

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Team Day It’s the People!...

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11 Jul Erg Lovin’

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PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Core Work!MetconMetcon (AMRAP - Reps)25 MINUTE AMRAP: **Choose an Erg and switch every 5:00 after the sit-ups and lunges** On the 0:00/ 5:00/ 10:00/ 15:00/ 20:00 complete: 20 Wallball Sit ups (sit ups) 20 Overhead Weighted Lunges (10 Each Side) (45/25) (no...

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