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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...

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 Distance Run, Bike or Row STATION 2 AMRAP 4 DB Lunges 4 DB Hang Power Clean STATION 3 Max Distance Run, Bike or Row STATION 4 AMRAP 4 DB Curl 4 DB Strict Press...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 5 KB Deadlift + Up Down* 10 Ring Row Scap Retractions 5/5 Ring Row 10 Plank JacksStrengthMetcon (Weight)3 SETS 10 DB Renegade Row 1:00 Plank Hold -1:30 Rest b/t Sets-WorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - :45 MAX Double...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)8 ROUNDS* (TABATA Style :20 on/:10 off) Rounds 1 & 2: Plate Deadlifts Rounds 3 & 4: Shoulder Taps Rounds 5 & 6: Plate Press Rounds 7 & 8: Up-Downs *Perform at a moderate paceWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 4 Burpees 8...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over BarWorkoutCrossfit Games Open 20.1 (Ages 16-54) (Time)10...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over BarWorkoutCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes...

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