7 Deadly Rounds of 7

7 Deadly Rounds of 7

PSKC CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 2; You go, I go.

FYI on FYF: Each partner must complete 7 reps of movement 1 before moving on to movement 2, etc.

7 Rounds of 7

7 HSPU

7 Back Squats (135/95)

7 Box Jumps

7 Hang Cleans (135/95)

7 Pull-ups

7 Alternating Front Rack Lunge (135/95)

7 Deadlift (135/95)

Mod 2:

7 Rounds of 7

7 Pushups

7 Back Squats (95/65)

7 Box Jumps

7 Hang Cleans (95/65)

7 Jumping Pull-ups

7 Alternating Front Rack Lunge (95/65)

7 Deadlift (95/65)

Mod 1:

5 Rounds of 5

5 Knee Pushups

5 Goblet Squats (44/26)

5 Step Ups

5 KB Cleans (44/26) (Alternate R/L)

5 Jumping Pull-ups

5 Alternating Lunge

5 DBL KB Deadlift (44/26)

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