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PSKC CrossFit - CrossFitWarm-upReview single arm KB Movements: Swing Clean Push Press Snatch After review, set clock for :15w/:!5r x 16 rounds and go through each movement, each side twice.MetconMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 5/5 1 arm swings (53/35) 5/5 1 arm cleans 5/5 1 arm push press 10 x push-ups 10...

We've all been there. Life happened. We rightfully turned our attention and focus to raising our kids and taking those extra shifts. Tomorrow turned into next week and before we knew it next week turned into next year or the next several years. In the process of...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up// Split Reps// Run together For Time 800m Run 30 Thrusters ( 155/105 135/95 115/75) 800m Run 30 DKB Presses (70/53 53/35 44/26) 800m Run 30 Power Cleans...

PSKC CrossFit - UNLOADEDMetconMetcon (Time) 4 RFT 25x Each Movement Mtn Climbers Air Squat Burpees Lunge (right leg) Lunge (left leg) V-Ups/Sit Ups Plank Shoulder Taps *30 min time cap...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Tabata ( 20 sec on/ 10 sec off x 8) Row Squats Push UpsEMOM - Every Minute on the MinuteMetcon (No Measure)15 Min EMOM Min 1- 10 Toes to Bar Min 2- 12 Deadlifts (225/155 185/125 155/105} Min 3-...

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