Today’s Workout

19 Aug MONDAY FUNDAY

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)3 x 7 Min AMRAP 7 Min AMRAP 2 x KB Deadlifts 2 x Russian Swings 2 x Goblet Squats 100m Run *Increase 2 reps every round 3 Min Rest 7 Min AMRAP 10 cal Ski 20 x Single/Double Unders *Add 10 reps on jump rope...

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17 Aug August Series

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PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingTeam Deadlift 5 Rep Max (5 Rep Max)EVENT 1: 20 Minutes: 2500 meter Row Buy in….. all girls teams 2000 Remaining time: Find your 5 Rep Max DeadliftMetconMetcon (AMRAP - Reps)EVENT 2: RELAY (Each teammate will go, 2 GO/ 2 GO) 8...

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16 Aug Barely Hanging On

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 30 minutes P1; 3 x burpee pull-up 5 x box jump over (24/20) P2: max rep hang clean 205/135 P3: rest Score = hang clean reps...

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16 Aug The Best Friends Around

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP P1: 100m Run 10 x Lunges 5 x Heavy Goblet Squat P2: Burpees P3: Rest Switch Stations when P1 is complete...

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15 Aug Minutes to Madness

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PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5 Rounds Core Training (obliques) 10/arm Half kneeling KB windmills 10/arm KB Deadlifts 10/side med ball rotation throwsMetcon (AMRAP - Reps)3 Rounds of: 2min Air Squat 1min Rest 2min Bike 1min Rest 2min Russian Swings 1min Rest...

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15 Aug Core -&- Cardio

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Combo Day...

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14 Aug Everybody hands go up, AND THEY STAY THERE!!

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PSKC CrossFit - CrossFitView Public WhiteboardOverhead Squat (Work up to a moderately heavy single, FORM FORM!)Metcon (Time)10 rounds for time 3 oh squats (135/95) 6 hspu 9 t2b 1 min rest between rounds Rx+ go strict hspu...

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14 Aug Hump Day Pump Day

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Endurance Testing 12 Min AMRAP *switch movement every 2 minutes* Step-ups Wall balls DBL KB Deadlift -5 mins rest- 12 Min AMRAP *switch movement every 2 minutes* Pull up/Ring Row Sit ups DBL KB Push Press Score is total reps combined...

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13 Aug Get your Meters!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP 100m Run 10 KB Snatch (5/5) 200m Run 10 KB Snatch 10 x Ski Cal’s 300m Run (Stop Sign) 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 400m Run 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 10 x Bike Cal’s 500m Run (Stop Sign...

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13 Aug Just Row Bro

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up 6K Row *Every 3MOM = 7 x squat cleans 135/95 * Start with squat cleans...

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