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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 200M Run 20 Walking Lunges ( 10 each side) 10 KB Snatches (5 each side) 2 Bar Muscle up OR 5 S Ring DipsMore WeightliftingFront Squat...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Cal. Row 6/6 Single Arm KB Suitcase DL 6/6 Single Arm Ring RowsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 4-8-12-16...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Mountain Climbers 10 Lunges 20 Jumping Jacks 10 Air SquatsStrengthFront Squat (2x4)ON A 15:00 RUNNING CLOCK...

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 DBL DB Ground to OH STATION 2 Burpee over DB STATION 3 Box Step-Ups STATION 4 Cal Bike...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 25 Cal Row 15 TTB 25 Box Jumps (24/20) 15 HSPU -Rest 1:00 b/t Sets- *Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.B. 60:00 GPPWarm-upWarm-up (No Measure)Graduated...

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 EMOM MIN 1 - Max Pull-ups or Ring Rows MIN 2 - Max Box Dips or Push-ups STATION 2 400m Run (rest remainder) STATION 3 EMOM MIN 1 - Max Cal Row MIN 2 - Max Burpees STATION...

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