PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! -I GO/ YOU GO/ SPLIT REPS) FOR TIME Buy in: 800 meter run * 100 Weighted Lunges (45/25) * 30x 3-Deadlift + 3 Front Squat + 3 Thrusters —— (Partner does the complex then switches) (95/65)...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)*WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DBL...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground to OH...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)4 Rounds: 1 Minute of Box Jumps 1 Minute of Situps 1 Minute of Russian Swings 1 Minute of Flutterkicks 1 Minute of Bike Cals 1 Minute of Rest Score is your lowest round of total reps....
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS (EZ Pace) 5 Burpees 30 Double Unders Then… With an empty barbell or PVC Pipe...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Clean & Jerk.B. 60:00 GPPWarm-upWarm-up (No Measure)3:00 Bike Then...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike Then...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)6 Minute AMRAP: x 2 -Rest 3 Minutes Between Amraps - pick up where you left off 3 Wall walks 6 T2B 9 Power Cleans (95/65)WeightliftingHang Clean (heavy set of 4)...