Today’s Workout

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...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME* 50-40-30-20-10 Cal Bike Sit-up *Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict PressWorkoutMetcon (AMRAP - Rounds and Reps)"TRIPLE AMRAP" AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!...

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...

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