Today’s Workout

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over BarWorkoutCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 3 Inch Worms 5/5 Half Kneeling Shoulder Presses 7/7 Single Arm DB Bent Over Row 9/9 Single Arm Push PressStrengthPush Press (4-4-4-4-4-4-4-4-4-4)EMOM x 10 MINUTES 4 Push Press* *Increase weight every other round. Keep weight moderate.WorkoutMetcon (Time)FOR TIME 800m Run into...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (5 MINUTE CAP) ROUND 1: :30 Row (Arms only) 5/5 Single Arm Ring Rows 10 Tempo Air Squats (33x1)* ROUND 2: :30 Row (Legs only) 5/5 Single Arm Ring Rows 10 Air Squats ROUND 3: :30 Row (Arms & Legs) 10 Ring Rows 10 Jumping SquatsWorkoutMetcon...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)5 Rounds 30s on/30s off, stay on same station for 5 rounds before moving on 1. Shoulder Taps 2. Goblet Squats (53/35) 3. Wall Walks 4. Target Burpees 5. Ring dips/bench dips Rest 1:00 after each station...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 10 Alt. V-ups 10 Good Mornings 10 RKBS 10 Step-ups/oversStrengthDeadlift (4-4-4-4-4-4-4-4-4-4)EMOM x 10 MINUTES 4 Deadlifts* *Increase weight every other round. Keep weight moderate.WorkoutMetcon (Time)5 ROUNDS FOR TIME 15 Deadlifts (115/75) 15 Sit-ups 10 Box Jump-Overs (24/20)...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges 10 KB Top ½ Deadlift* → 10 Russian KBS 8 Scap Push-Ups → 8 Knee Push-UpsWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - Max KB Goblet Alt. Reverse...

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