10917

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

1 pole duck walk

10 ring rows

10 PVC good mornings

3 wall walks

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
Rx:

Thruster 135/95

Deadlift 245/165

KB 70/53

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