Today’s Workout

PSKC CrossFit - CrossFitOnly those who have been tested know their value. Only today’s efforts matter, not the accomplishments of the past. The hottest fires make the strongest steel. Who among you will face the fire?MetconSissy Test (Time)25-1 KB Swings (53/35) 1-25 Burpees Perform 25 swings - burpee 24 swings -...

PSKC CrossFit - UNLOADEDSKILLDouble KB Clean and Press (5 Sets of 5 Reps)MetconMetcon (Time)5 Rounds For Time Weak Arm: 9 KB Cleans (53/35) 9 KB Press (53/35) -Swing Switch Strong Arm: 9 KB Cleans (53/35) 9 KB Press (53/35) *200 M Run*...

PSKC CrossFit - CrossFitWeightliftingBench Press (6 Sets x 1 Rep)NO all out set!AccessoryBarbell Roll Out (3 Sets Max Reps w/ Good Form)https://www.youtube.com/watch?v=YC2ZGqgJWcYPull-ups (3 Sets Max Reps)MetconMetcon (4 Rounds for reps)4 Rounds Max effort in 1 Min @ each station 1- Cal Row 2- DU's 3- Push Press (75/55) 4- RestMod...

PSKC CrossFit - CrossFitWeightliftingPower Snatch (Work up to heavy single)MetconWall Ball Vortex (Time)25 Burpees 25 Power Cleans (135/95) 25 Burpees *Every Minute on the Minute complete 7 x wall balls (20/14) until workout is complete.Mod 1 95/65 Mod 2 65/45...

PSKC CrossFit - CrossFitWeightliftingBack Squat (6 Sets x 1 Rep @ 90% )NO all out set!AccessoryOverhead Barbell Lunges (3 Sets x 8 Reps Each Leg)Increase weight each roundMetconMetcon (Time)3 Rounds 21 Goblet Squat (53/35) 15 Burpees 9 Deadlift 225/155Mod 1 3 Rounds 21 Goblet Squat (44/26) 15 Burpees ...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/ :30H/ :30R x 4 1 Min Rest between Stations 1- Squat Jumps/ Squat hold at the bottom 2- Mtn Climber/ Plank 3- Sit ups/ Hollow hold 4- Am. KB Swing (53/35)/ Dead Hang...

PSKC CrossFit - CrossFitMetcon (Time)With a partner complete: 100 cals on rower 100 Front Squat (135/95) 100 American KB Swings (70/53) 100 Bar Facing BurpeesMOD1: FS (115/75), kb (53/35) MOD2: FS (95/65), kb (35/18), regular burpees...

PSKC CrossFit - UNLOADEDWarm-upEvery 2 minutes for 12 Minutes, run 200mMetcon (Time)25 Burpees 25 Box Jumps (Steps ups) 25 Burpees **Every minute on the minute complete 7 x Wallball (20/14) (14/10)Metcon...

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