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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP 10 Alt. Reverse Lunges :30 Plank...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank HoldWorkoutMetcon (Time)FOR TIME 500m Row 40 Push-Ups 400m Row 30 Push-Ups 300m Row 20 Push-Ups 200m Row 10 Push-Ups -15:00 Hard Cap-...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME 1 Mile Run 2K Row/Ski 1 Mile Run In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front SquatsStrengthMetcon (Weight)EVERY 1:30 FOR 6 SETS* 1 Paused Clean Deadlift** 2 High Hang Power Clean *Increase weight each set. Keep weight moderate. **Pause for :02...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 7 MINUTES 12 Sit-Ups 9 Wall Balls 7 Cal. Bike -3:00 Rest- AMRAP...

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