Today’s Workout

27 Sep Hump day Unloaded

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)“Don’t Panic” For Time 75 x Burpees & E2MOM 200 meter Run to start, then again every 2 minutes ***The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes:...

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27 Sep Make Every Second Count!

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PSKC CrossFit - CrossFitStrict Press (5x 3 @80% (last set max effort))Accessory3x 12 As Heavy As Possible KB Bench Press.Metcon (Time)Partner-Up-Split Reps as Needed. 40x Cals Rower 30x Power Cleans (135/95)(115/85)(95/65) 30x Cals Rower 30x Power Cleans (185/125) (155/105)(135/95) 20x Cal Row 30x Power Cleans (225/155)(185/125) (155/105) Score is time completed or if...

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26 Sep Tuesday Unloaded

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)10 RFT 5 x Pull Ups/Ring Rows 10 x Push Up 30 x DU’s/60 Singles...

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26 Sep Adapt and Overcome

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PSKC CrossFit - CrossFitPower Snatch (Work up to a heavy snatch, maintaing good form)Metcon (Time)6 Rounds For Time 3 x Power Snatches (135/95) + 2 Rounds of Cindy 5x Pull-ups 10x...

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25 Sep Monday Unloaded

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30 sec w/:30h/:30rest x 5 1- Kneeling Side Slams/Ovhd Hold 2- Row Cal’s/ Seated Rock Hold 3- Mtn Climber/Plank 4- Goblet Lunge x2 + 1 Squat/Hollow Hold...

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25 Sep Strong and Courageous

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PSKC CrossFit - CrossFitFront Squat (5x 3 @80% (Last set Max Effort))Accessory3x 15 KB Swings (Russian) As Heavy As Possible -Focusing on speed through the hips and squeezing of the glutesMetcon (AMRAP - Rounds)Metcon 4 Rounds Every 1:30 #1 Row 25 men/20 female calories #2 30 Double unders + 10 toe...

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22 Sep Friday Funday

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 30 Min AMRAP 10/8 x Cal Row 100m Run 10 x Burpees 10 x Goblet Thruster (53/35) Partner 1 begins Row, when P1 begins Thrusters, P2 will begin Row. P1 will finish thrusters & rest until P2 begins their thrusters....

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22 Sep Are you feeling it now?

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PSKC CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 4, 2 people working at a time Must Complete: 200 Box Jumps (24/20) 200 Ground to Overhead (135/95) (115/75) (95/65) 200 Wall Balls (20/14) 200 Target Burpees (Burpees) 200 Alternating KB Snatches (53/35) 200 Calories on rower...

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21 Sep Some Days Surprises are fun…

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PSKC CrossFit - UNLOADEDMetcon (Time)...

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20 Sep Prayers for Charlie Grace

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)As Miss Charlie has surgery...

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