CrossFit


2018-04-21


The Seven
Warm-up
3 min: Balloons
Upper Body Mobility Series
Glute Bridge Progressions
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Women's Rx: 95# Thrusters
165# Deadlift
1.5 pood Kb Swing