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16 Sep

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PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)EMOM x 20 MINUTES MIN 1 - 250/200m Row MIN 2 - 15 Light Weight Squat Cleans MIN 3 - 10 V-Ups MIN 4 - 7 Burpees...

16 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 7 Wall Ball Deadlift 7 Wall Ball Front Squats 20 Hollow Body Flutter KicksStrengthBack Squat (1x6, 1x4, 2x3, 1x2)ON A 15:00 RUNNING CLOCK...

16 Sep

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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)E2MOM x 20 MINUTES MIN 1 & 2 -- Row 500m MIN 3 & 4 -- 10 TTB + 10 Box Jump Over (24/20) + 10 TTB* *The work in Min 3 & 4 must be completed in order..10-10-10.B....

16 Sep

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) → Overhead Squats (PVC) 10 Push-ups → Ring Support Push-ups → Dip Negatives 10 Scap...

15 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (6 MIN CAP) 100m Run 10 Jumping Air Squats 14 DBL DB/KB DL 18 Alt. V-upsStrengthMetcon (No Measure)3 SETS 1:00 Wall Sit -:30 Rest- 1:00 Banded Plank Hold -:30 Rest- 1:00 KB Farmers Hold -Rest as Needed b/t Sets-WorkoutMetcon (Time)FOR TIME 12-10-8-6-4-2 DB Devil Press (35/25) 200m...

15 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian TwistsWorkoutMetcon (AMRAP - Rounds and Reps)ON A 14:00 RUNNING CLOCK...

14 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)CHIPPER WARM-UP (5 MINUTE CAP) 200m Run 15 Broad Jumps 20 Lunges 15 Up-Downs 20 Russian KBSStrengthHang Power Clean (1x5)12 MINUTES TO BUILD TO...

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