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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 10 DB Deadlifts 15 Sit-Ups 10 DB Hang Power Cleans 15 Up-Downs...

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 Max DB Power Clean STATION 2 Max Burpee Over DB STATION 3 Max DB Front Squat STATION 4 Max Mountain Climbers...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME 20 Front Squats 40 Sit-ups* 40 Plate OH Step-Back Lunges (25/15) 15 Front Squats - Heavier 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squats Heavier 20 Sit-ups 20 Plate OH Step-Back Lunges 10 Front Squats - Heavier *GHD Sit-ups Optional **For the Plate OH Lunges, Plate must...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog Immediately into … 8 ROUNDS, :20 ON / :10 OFF Movement 1 & 5 - Air Squats Movement 2 & 6 - High Knees (in place) Movement 3 & 7 - Alt. Step-Ups Movement 4 & 8 - Butt kickers (in place)WorkoutMetcon...

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 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00 Max Cal Bike 1:00 Bent Over Row STATION 4 1:00 Max Cal Row 1:00 DB Strict Press...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ftWorkoutMetcon (Time)FOR TIME 800m Run 13 HSPU (or DB Push Press) 13 DB Muscle...

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