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22 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee)WorkoutMetcon (Time)FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-...

22 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 Rounds* 10 Up-Downs → Burpees 30 Single Unders → Double Unders :30 Hollow Hold → Side Planks (R/L)StrengthMetcon (3 Rounds for reps)3 SETS 15 DB Bench Press Immediately into...

21 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in...

21 Sep

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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for reps)3 SETS FOR MAX REPS 2:00 Cal Row 1:30 TTB 1:00 Alt. DB Snatch (50/35) -Rest 2:00 b/t Sets-B. 60:00 GPPWarm-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...

21 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES* 10 Alt. Step-ups → Box Jumps 10 KB Sumo Deadlift → KB SDHP 10 Air Squats → MB Thrusters *Switch movements at 3:00 into AMRAP.StrengthDeadlift (3-3-3-3-3)3-3-3-3-3 Sumo Deadlift -Rest 1:30 b/t Sets-WorkoutMetcon (4 Rounds for reps)EMOM x 12 MINUTES MIN 1...

21 Sep

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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold STATION 3 AMRAP 12 DB Bench Press :30 Max Lunges...

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