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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon "The Seven", Partner Style **Each Partner must complete 7 Rounds, consisting of 7 reps of each movement. 7 RFT: 14 HSPU 14 Thrusters (135/95) 14 T2B 14 Deadlift (245/165) 14 Burpees 14 Russian KB Swings (70/53) 14 Pullups 45 Minute Cap. "The Seven" is in memory of seven US Central...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner 7’s for 7 7 RFT 7 x T2B/K2C 7 x Cal’s on Machine 7 x Dbl KB/DB Thruster 7 x Pull Ups/Ring Rows 7 x Dbl KB/DB Deadlift 700m (This can be split) 7 x Burpees Both Partners complete all reps, except run. 1 works/1 Rests 40...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :20w/:20h/:20r x 6 1- Pulse Lunges/Squat Hold 2- Ski/ Ovhd Hold 3- Sprints/Dead Hang 4-Russian Twist/Plank Move Stations during 20 Second Rest...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)5 RFT 10 x Dbl KB/DB Press 20 x Sit Ups 40 x Jump Rope 20 x Alt KB Swing (53/35) 10 x Cal Ski 1 Min Rest Between each round 30 min Cap...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell Man Makers (3-2-1)https://www.youtube.com/watch?v=yMkVSpOKbyMStart with a light weight, working up to a heavy single of the complex. [ Pushup, Row Right, Row Left, Clean, Squat, Thruster ]MetconMetcon (Time)5 RFT with a Partner 400m Run (Together) 40 Double KB Push Press (44/26) 20 Renegade Rows [...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 Rounds 1:30 Row 8 x Single Leg KB DL (each leg) 10 x Goblet Squat w/ 5 Sec Pause at Bottom 12 x Hanging Leg Raise For Time 400m Run 21 x Burpees 9 x Box Jumps 400m Run 15 x Burpees 15 x Box Jumps 400m Run 9 x Burpees 21...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 RFT with a Partner Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 30 Air Squats --- Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 12 Thrusters (95/65) Once both Partners complete both stations,...

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