Strong and Courageous

Strong and Courageous

PSKC CrossFit – CrossFit

Front Squat (5x 3 @80% (Last set Max Effort))

Accessory

3x 15 KB Swings (Russian)

As Heavy As Possible

-Focusing on speed through the hips and squeezing of the glutes

Metcon (AMRAP – Rounds)

Metcon

4 Rounds

Every 1:30

#1 Row 25 men/20 female calories

#2 30 Double unders + 10 toe to bar

#3 5 Bar facing burpees + 5 squat cleans (155/105) (135/95) (95/65)

#4 Rest is also 1:30

***Score is total of full rounds completed

Mod 2

20 cals Men / 15 cals female

60x Singles + 10 Knees 2 Elbows

5x bar over burpees + power clean to a front squat

Mod 1

15 cals men / 10 female

30x singles + 10x sit-ups

5x Burpees + 5x Front Squats

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