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25 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Wall Ball FS -- 8 Wall Ball Thrusters -- 6 Wall Balls 10 Empty BB Sumo DL -- 8 High Pulls -- 6 SDHL 10 Step-ups -- 8 Box Jump w/ Step-down -- 6 Fast Box Jumps 10 Empty...

25 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Slam Balls :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 12 Slam Balls 12 Sit-Ups 12 Air...

25 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Clean (1 RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP15 400M Run 10 Front Rack Reverse Lunges (95/65)|(65/45) 10 Hangs Cleans 400M Run 9 Front Rack Reverse Lunges 9 HC 400M Run 8 Front Rack Reverse Lunges 8 HC 400M Run 7 Front Rack Reverse Lunges 7 HC 6, 5, 4, 3, 2, 1…....

24 Sep

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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 100-80-60-40-20 Double Unders *After Each Set 25' HS WalkB. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict...

24 Sep

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PSKC CrossFit - NCBURNView Public WhiteboardMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Jumping Squats 20 Single Unders STATION 2 AMRAP 10 Push-ups 20 Flutter Kicks STATION 3 AMRAP 10 DB Hang Clean 20 Jumping Jacks...

24 Sep

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP - Reps)EMOM x 21 MINUTES MIN 1 -...

24 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Mountain Climbers 15 Lateral Jumps Over the Bar 10 Knees to CheStrengthHang Power Clean (5x3)5x3 Hang Power Snatch* *Keep loads light to moderate and focus on perfect mechanics.WorkoutMetcon (Time)FOR TIME 6-8-10-12-10-8-6* Toes to Bar Alt. DB Power Snatch (45/30) *10/8 Cal Bike...

24 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 BurpeesWorkoutMetcon (Time)7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-...

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