WOD – 7/20/18

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Barbell Prep

5 Deadlifts

5 power cleans

5 front squat

5 push press

5 thrusters

5 back rack good mornings

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

Cool Down

On your own

Spend 10-15 min doing some light cardio

Advertisement