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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00 Walking Rest 2:00 Row...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Run 7 Med. Ball Squats → 7 Med. Ball Push Press to target 7 DB Deadlifts → 7 DB Hang Jump and Shrugs 10 Alt. Mountain Climbers → 7 Plank Jump Tucks* *Start in plank jump the feet up to...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad JumpsWorkoutMetcon (3 Rounds for time)3 SETS FOR TIME 500m Row 30 Up-Downs 20 Hang Power Clean (95/65) 10 Push-ups -2:00 Rest b/t Sets-StrengthMetcon (No Measure)3 SETS (2:00 ON/ 1:00...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)3 QUICK ROUNDS -- Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double UndersWorkoutCrossfit Games...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS -- Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double UndersWorkoutCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsCrossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 LungesPartner WorkoutMetcon (Time)IN TEAMS OF 2...

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