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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike @ Moderate Pace :30 Easy, recovery pedal -REST :30- 2 ROUNDS :30 Air Squats :30 Rest :30 Single DB Squats (light weight) -REST :30- 1 ROUNDS :30 Burpees :30 Rest :30 Hollow RocksWorkoutMetcon (Time)6 ROUNDS FOR TIME :15 Assault Bike Sprint :45 Recovery Pedal -Rest 2:00- 4 ROUNDS FOR TIME :30...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Mountain Climbers 10 DB Deadlifts STATION 2 AMRAP 40 Double Unders 10 DB Push Press STATION 3 AMRAP :30 Plank 10 DB Russian Swings STATION 4 AMRAP :30 Hollow Hold 10 DB Lunges...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over STATION 3 1:00 Double Unders AMRAP 3:00 DB Devil's Press 1:00 Double Unders...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 18 MINUTES 30/20 Cal Cal Bike 20 Back Rack Lunges (95/65) 10 Bar Facing BurpeesStrengthMetcon (No Measure)POST WORKOUT STRENGTH 5 SETS 10 Slow V-Up...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Russian Swings 10 Jumping squats 50ft* High Knees → Butt Kicks → 100m RunWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 20 KB Sumo Deadlift High Pulls MIN 2 - 10 KB Goblet Alt. Step-Ups MIN 3 - 200m RunOptional...

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