Today’s Workout

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 10 MB Deadlifts 10 MB Thrusters 20 Mountain ClimbersStrengthBack Squat (2x4)ON A 15:00 RUNNING CLOCK...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Row (Arms → Arms + Hips → Full Strokes) 7 DB Deadlift → 5 DB Burpees → 5 DBL DB SnatchWorkoutMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 15/12 Cal. Row MIN 2 - 5 DB Devil's PressOptional...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up//40 MiN AMRAP 100 DU 100 Back Squats (95/65) 100 Bar Facing Burpees 80 DU 80 Wall Balls 80 Push Presses 60 Du 60 HSPU 60 Strict Pull ups...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → 10 DB OH Lunge 10 Scap Pull-ups → 10 Ring Rows → 5/5 SA Ring Row → 10 Jumping Pull-ups 10 Shoulder Taps in Plank →...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Box Jumps :30 Plank STATION 2 1:00 Wall Ball :30 Tuck Hold STATION 3 1:00 Alt. DB Snatch :30 Plank STATION 4 1:00 Jump Rope :30 Tuck Hold...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under attemptsWorkoutMetcon (Time)FOR TIME 50-40-30-20-10 Russian KBS Sit-Ups Double Unders -14:00 Time Cap-...

PSKC CrossFit - CrossFitView Public WhiteboardRecovery WorkoutMetcon (No Measure)EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 KB Cleans + 4 Plate Sit ups MIN 2 -- 100 m Sprint -Rest 3:00- EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Plate Ground to OH + 4...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap Push-Ups Then grab a slightly heavier set of DBs and complete...

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