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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (Time)EVERY 3 MINUTES FOR 30 MINUTES...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 (one working at a time) 30min AMRAP - TEAMS OF 3 (one working at a time) 10 X dball over shoulder (100/60) 20 x bench press (155/105) 30 x cals ski 20 x dball 40 x bench 60 x ski 30 x...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. LungesWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 - 15/12 Cal. Row MIN 3 - 5 DB...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsB. 60:00 GPPWarm-upWarm-up (No Measure)3:00 min Bike/Row...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute STATION 3 DB Box Step-Up STATION 4 Alt....

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (Accumulate 50 x strict pull-ups.)Break the pull-ups into as many sets as you need to reach 50. This isn't for time - this is for strength.WeightliftingGun Show (5 rounds of 1:00 w/ 1:00 r )Grab 2 x light KBs...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box JumpsWorkoutMetcon (Time)2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-...

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