PSKC CrossFit – CrossFit

The unanimous Declaration of the thirteen united States of America,

When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness…

July 4, 1776


Metcon (Time)

Teams of 3, 1 person working at a time.

Each athelete will perform 45 reps (135 total) of the first 12 movements followed by 52 (156 total) burpees each all totaling 1776 reps.

AMERICAN kbs (53/35) x 135 reps

Pushups x 135

Kb push press (53/35) x 135

Situps x 135

Kb snatch (53/35) x 135

Box Jumps (24/20) x 135

Air squats x 135

Pull-ups x 135

Row (cals) x 135

Lunges x 135

Wall balls (20/14) x 135

Slam balls (30/20) x 135

Burpees x 156

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