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PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (10:00 to achieve as many strict pull-ups as possib)Accumulate as many strict pull-ups as possible. Do not go to failure - break them down into mini-sets of 1/2/3/4. Rest as needed in between. Set up the bands as necessary to...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (establish training max)This is not an all out effort. Focus on technique and leave 10-20lbs in the bank.MetconMetcon (AMRAP - Rounds and Reps)"Party Like It’s 1999" 19:00 AMRAP 19 x Wallballs 33 x DU 19 x Up Downs (a burpee with no...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo DL 20 Single Unders -Quick Rest- AMRAP x 4 MINUTES 5 Cal Bike 5 Kip Swings 10 Tuck-Ups 8 RKBS 20 High Singles / Double UndersWorkoutMetcon (AMRAP - Rounds and Reps)Part 1 IN TEAMS OF 3...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 4// For time// 1 teammate working on row/ski, the other 2 working on workout/ 1 rest// 30 min AMRAP Max Cal Row/ Ski 10 D Balls 150 Wall Balls 100 DKB Clean and Press ...

PSKC CrossFit - CrossFitView Public WhiteboardMetconhttps://youtu.be/FsSYe0Hh01kMetcon (Time)"Happy 2020" "ZACHARY TELLIER" For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Complete the work in the order written, starting each new segment with 10 burpees. Score is the time it takes you...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)"You are never too old to set another goal or to dream a new dream." " We all get the exact same 365 days. The only difference is what we do with them" "No one can go back in time to...

Project 2020 is a lifestyle challenge where we want you to focus on: 1. moving more 2. eating better 3. sleeping better 4. making your neighborhood better 5. stressing less   HOW DOES IT WORK? This is a four week lifestyle, tracking, and accountability challenge where we want to develop powerful habits that...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Single Unders 10 Wall Ball FR Lunges 6 Up-Downs 1 ROUND :30 Power Jumps 10 Wall Ball Air Squats 6 Up-Downs 1 ROUND :30 Fast Wrist Single Unders 10 Wall Ball Thrusters 6 Up-Downs 1 ROUND :30 Double Unders 8 Wall Balls :30 Double UndersStrengthMetcon (Weight)EMOM x 6 MINUTES* MIN 1...

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