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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double UndersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 4 DB Thrusters 8 Ring Rows 12 V-Ups 16 Double-Unders...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man Makers...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS INCREASING IN EFFORT :30 Bike Moderate → Bike Hard 10 DBL DB Deadlift → 10 DBL DB Russian Swing 10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean 10 DBL DB Strict Presses → 10 DBL DB...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 150m Row 5 DBL KB Sumo Deadlift 3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings :15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack HoldPartner WorkoutMetcon (Time)IN TEAMS OF 2 ...

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)Partner 1000m Row! Switch partners working ever 150m. Then utilize...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 DB Thrusters 100m Run STATION 2 AMRAP 15 Plate Ground to OH 100m Run STATION 3 AMRAP 15 Up-Downs 100m Run...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Adam Brown 2 RFT: (Partner up, You go/I go) 24 DL (295/205) 24 Box Jumps (24/20) 24 WB (20/14) 24 Bench Press (195/125) 24 Box Jumps (24/20) 24 WB (20/14) 24 DL (295/205)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up - You go/ I go 2 RFT 24 Deadlifts (295/205) 24 Box Jumps (24/20) 24 Wall Ball (20/14) 24 Bench Press (195/125) 24 Wall Ball (20/14) 24 Box Jumps (24/20) 24 Cleans (145/100) Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs,...

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