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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m or Row 500m (plank hold remaining time) STATION 2 Run 400m or Row 500m (plank hold remaining time) STATION 3 35 Burpees for Time (rest remainder) STATION 4 35 Burpees For Time (rest remainder)...

PSKC CrossFit - PUSHView Public WhiteboardWorkout"QUANTUM LEAP" (AMRAP - Rounds and Reps)30 Min AMRAP Partner Work 10 Deadlifts 10 Jumping Lunges 15 Cal Bike 20 Deadlifts 20 Jumping Lunges 25 Cal Bike 40 Deadlifts 40 Jumping Lunges 50 Cal Bike 50 Deadlifts 50 Jumping Lunges 60 Cal Bike 60/60/70...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Scap Pull-ups 10 Kips Swings 10 V-ups or Tuck-ups 10 Plate Presses 10 OH Plate LungesStrengthMetcon (No Measure)3 SETS 20 Banded Lat Pull-downs 15 DB Lat Pull-Overs 7 Pull-ups -1:30 Rest b/t Sets-WorkoutMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 200m/150m Row MIN 2...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Station 1 x 3: 1 Minute Max Cal Row Partner A While Partner B Max Russian Swings Then Switch. Station 2 x 3: 1 Minute Max Cal Bike Partner A While Partner B Max Box Jumps Then Switch. Station 3 x 3: 1 Minute Max Cal...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold :15 RestWorkoutMetcon (5 Rounds for reps)5 SETS :30 Max Cal. Bike -:15 Rest- :30 DBL...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Reps DB Hang Clean & Press STATION 2 Max Cal Bike STATION 3 Max Reps DB Front Squat STATION 4 Max Plank Hold...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Slam Ball G2OH 10 DB Burpees 10 Ring Rows - 10 Minute CAP -Recovery WorkoutMetcon (Time)3 SETS FOR QUALITY 750m Row 75 Single Unders or 50 Double Unders 25...

PSKC CrossFit - CrossFitView Public WhiteboardSkillPush PressWork up to a heavy single.MetconMetcon (AMRAP - Rounds and Reps)Death by Push Press + Pull-up (95/65) Minute 1: 1 Push Press + 3 Strict Pull-ups Minute 2: 2 Push Press + 3 Strict Pull-ups Minute 3: 3 Push Press +...

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